Plant-based ๐๐ช๐ผ๐ Recipe for you fellow busy, on-the-go people!
This one is a great source of plant-based protein and fiber!
First, any ๐ซ๐ฎ๐ท๐ฎ๐ฏ๐ฒ๐ฝ๐ผ to using sprouted beans/lentils/legumes?
๐ฑ Easier to digest as the seed is broken down.
๐ฑ Easier to absorb nutrients including iron, zinc, and vitamin C, magnesium and protein.
๐ฑ The sprouting process itself appears to increase the protein content as well as several minerals, especially potassium. (Source cited below).
Note: It is important to keep raw sprouted beans refrigerated as the moist environment can harbor bacteria. If they ever smell “off”, throw them out!
Ingredients:
1. 1/2 cup sprouted mixed beans (purchased at local Indian store)
2. Super blend salad mix (From @walmart - can use greens of your choice)
3. Small sliver red onion, chopped
4. Handful cilantro, chopped
5. 1/2 avocado
6. 1/2 tomato
7. Lemon juice
8. Optional: Mint chutney powder ready-made spice blend. If not, use just the lemon juice & salt/pepper
Method:
Mix all ingredients in bowl. If preparing ahead of time, keep refrigerated and add avocado/lemon when ready to eat.
๐ ๐พ๐ฒ๐ฌ๐ด ๐ฝ๐ฒ๐น: Keep store-bought pico de Gallo on hand and use that instead of chopping stuff on your own! Then you are just throwing things into a bowl. ๐ค
Source:
Butkutฤ, B.; Taujenis, L.; Norkeviฤienฤ, E. Small-Seeded Legumes as a Novel Food Source. Variation of Nutritional, Mineral and Phytochemical Profiles in the Chain: Raw Seeds-Sprouted Seeds-Microgreens. Molecules 2019, 24, 133.