Tangy Protein Rich Salad

Tangy Protein Rich Salad
This boiled chickpeas & peanuts recipes is a good source of protein. Especially Peanuts contain a good amount of folate (folic acid); a daily intake of 400mg of folic acid will help to reduce neural tube defect (during pregnancy) by up to 70%. Chickpeas when combined with the whole grain such as whole wheat protein, they provide protein comparable to that of meat and dairy food, without the high calorie and saturated fat.
 
Preparation time – 10 min
Cooking time- 15min
Serves- 4
 
Ingredients:
1.Peanuts-1/2 cup
2.Yellow channa - ¾ cup
 
Seasoning:
1.Onion- 1 medium size
2.Mango(raw) – 2tbsp grated 
3.Carrot- 1medium size ( grated)
4.Curry leaves- few
5.Mustard- ½ tsp
6.Uradh dal- ½ tsp
7.Hing- a pinch
8.Oil- 1tsp
9.Salt – to taste
 
Method:
1.Soak peanuts and yellow channa overnight or 8 hours in 2 ½ cup water.
2.Pressure cook the peas and yellow channa (add 1/2tsp salt in it) for 3-4 whistles. Drain the water and keep aside.
3.Heat oil in the pan and add mustard, uradh dal, curry leaves and onion, sauté it till the raw smell goes.
4.Now add the grated mango and carrot and sauté for 1 min and finale add hing then remove from pan.
5.Now it is ready to serve.
 
Nutritive value per 200g
Calories- 232kcal
Protein- 11.25g
Carbs- 12g
Fat- 8g

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