Oriental sprouted salad

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10min


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About this recipe: The Chinese-style dressing for this vibrant side salad, with zesty tones of ginger and coriander, complements the fresh flavours of sprouted beans and seeds, apple and vegetables. It's easy to sprout beans and seeds at home in jars – just soak overnight, then rinse daily until the sprouts appear.

Norma MacMillan

Ingredients
Serves: 4 

  • 1 carrot
  • 1 celery stick
  • 1 Cox's apple
  • 100 g (3½ oz) mung bean sprouts
  • 50 g (1¾ oz) sprouted sunflower seeds
  • 45 g (1½ oz) sprouted alfalfa seeds
  • Oriental dressing
  • 1 tbsp lime juice
  • 1 tbsp finely chopped fresh coriander
  • 2 tbsp sunflower oil
  • ½ tsp toasted sesame oil
  • ½ tsp light soy sauce
  • 1 tsp grated fresh root ginger
  • salt and pepper

Method
Prep:10min  ›  Ready in:10min 

  1. Cut the carrot into 4 cm (1½ in) lengths. Slice thinly lengthways, then cut into very fine matchsticks. Cut the celery into matchsticks the same size as the carrot. Core the apple and cut into 8 wedges, then thinly slice the wedges crossways to make fan-shaped pieces.
  2. Combine the carrot, celery, apple, mung bean sprouts and sprouted seeds in a mixing bowl.
  3. To make the dressing, whisk together all the ingredients, seasoning with salt and pepper to taste. Pour the dressing over the salad, toss well to coat evenly and serve.

Some more ideas

If you don't have time to sprout your own beans and seeds, you can use sprouts bought from supermarkets and healthfood shops. Look for bags of mixtures such as sprouted aduki beans, lentils and chickpeas. * For a more substantial salad, to serve as a light main dish, replace the mung bean sprouts with sprouted green or brown lentils, and stir in 100 g (3½ oz) diced tofu. * Make a sprouted salad with broccoli and orange. Blanch 100 g (3½ oz) thinly sliced broccoli florets in boiling water for 2 minutes, then drain and refresh in cold water. Peel and segment 1 large orange, and cut the segments in half. Put the broccoli and orange segments in a bowl with 150 g (5½ oz) sprouted chickpeas and 50 g (1¾ oz) sprouted wholewheat grains. For the dressing, whisk together 1½ tbsp orange juice, 2 tbsp sunflower oil, 1 tbsp snipped fresh chives, 1/2 tsp wholegrain mustard and seasoning to taste.

Plus points

It is important for vegetarians and vegans to include as wide a mix of pulses, seeds and nuts as possible in their diet to make sure it contains a nutritious balance of proteins. * Sprouted beans and seeds are a good source of vitamin C and folate, as well as several phytochemicals including lutein, coumarins and xanthophylls. * Carrots are one of the richest sources of beta-carotene, which is essential for good night vision. The amount of beta-carotene in carrots depends on their variety and age. Older and darker orange carrots contain more than young, pale orange ones.

Each serving provides

A, copper * B1, E, iron, selenium, zinc

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