Are you struggling to find a weight-loss meal that is both filling and nutritious? For a quick and healthy option that keeps you full, boosts your metabolism, and nourishes your body, try the sprouts salad recipe for weight loss! Sprouts salads are perfect for weight loss snacks and meals and offer high-fibre, plant-based protein, vitamins, and antioxidants that support digestion and improve gut health. Plus, they are incredibly versatile—you can mix them with vibrant veggies, tangy dressings, and flavourful spices to create delicious salads that make healthy eating enjoyable.
But what to mix in sprouts for balancing nutrients? In this blog, we bring you six flavourful sprout salad recipes for weight loss while ensuring your daily nutrient intake is met to give you energy without unnecessary calories. So, let’s begin!
Table Of Contents
1. How To Make Sprouts At Home For Weight Loss? 6 Salad Recipes
2. Is Sprouts Salad Good For Weight Loss?
3. Can I Eat Sprouts Daily?
4. The Final Say
5. FAQs
6. References
How To Make Sprouts At Home For Weight Loss? 6 Salad Recipes
Sprouts are here to help you get enough nutrients while trying to lose weight! Let's dive into how to make sprouts at home and explore six tasty sprout salad recipes for weight loss. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.
1. Curried Chickpea & Sprouts Salad With Mango
This delicious salad provides plant-based protein, keeping you full. Mango adds a natural sweetness along with vitamin C, which aids in digestion. The mild curry flavour enhances metabolism, while the fibre-rich vegetables improve gut health and prevent bloating. With its mix of antioxidants, this salad is one of the healthy Indian snacks for your weight-loss diet.
Ingredients:
- Sprouted chickpeas – 1 cup
- Moong sprouts – ½ cup
- Ripe mango (chopped) – ½ cup
- Cucumber (chopped) – ½ cup
- Red bell pepper (chopped) – ¼ cup
- Red onion (finely chopped) – ¼ cup
- Fresh coriander leaves (chopped) – 2 tbsp
- Lemon juice – 1 tbsp
- Olive oil – 1 tbsp
- Roasted cumin powder – ½ tsp
- Curry powder – ½ tsp
- Salt – as per taste
Steps To Make These Sprouts Salad Recipes For Weight Loss:
1. Wash and drain the sprouted chickpeas and moong sprouts.
2. If you prefer a softer texture, you can lightly steam sprouted chickpeas and moong sprouts for 3-4 minutes and let them cool.
3. Add the sprouts and chopped vegetables to a large mixing bowl. Toss everything together to mix well.
4. To prepare the dressing, whisk together olive oil, lemon juice, roasted cumin powder, curry powder, and salt in a small bowl.
5. Pour the dressing over the sprout salad and mix gently to coat all ingredients evenly.
6. Sprinkle fresh coriander leaves on top and let the salad sit for nearly 5-10 minutes to allow the flavours to blend.
7. Serve fresh and enjoy a nutrient-packed meal that keeps you energised.
2. Sprouts & Avocado Salad With Lime Dressing
These easy and healthy fruit salad recipes offer heart-healthy fats, protein, and fibre. Avocados provide monounsaturated fats that aid in fat metabolism and keep you full. Sprouts contribute to digestion-friendly fibre and muscle-supporting protein, making this a great weight-loss meal. The lime dressing adds a refreshing citrusy touch, offering vitamin C to boost wellness.
Ingredients:
- Moong sprouts – 1 cup
- Avocado (chopped) – 1 medium
- Cherry tomatoes (halved) – ½ cup
- Cucumber (chopped) – ½ cup
- Red onion (finely chopped) – ¼ cup
- Fresh coriander leaves (chopped) – 2 tbsp
- Lime juice – 1 tbsp
- Olive oil – 1 tbsp
- Black pepper – ¼ tsp
- Salt – as per taste
Steps To Make These Sprout Salad Recipes For Weight Loss:
1. Wash the moong sprouts thoroughly and let them drain completely.
2. In a large bowl, combine the moong sprouts, chopped avocado, cherry tomatoes, cucumber, and red onion.
3. In a small bowl, whisk together lime juice, olive oil, black pepper, and salt to make the dressing.
4. Pour the dressing over the fresh salad and toss gently to avoid mashing the avocado.
5. Sprinkle fresh coriander leaves for added freshness and flavour.
6. Let the salad sit for a few minutes before serving to allow the ingredients to absorb the dressing.
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3. Sprouts & Lentil Salad With Balsamic Vinaigrette
This protein-rich salad is great for digestion. Lentils and sprouts give amino acids and fibre, promoting gut health. The balsamic vinaigrette adds a rich, slightly sweet flavour while supplying antioxidants that support weight management. This salad is perfect for a light yet satisfying meal that supports a healthy metabolism.
Ingredients:
- Green moong sprouts – 1 cup
- Cooked lentils – ½ cup
- Cherry tomatoes (halved) – ½ cup
- Carrot (grated) – ¼ cup
- Red bell pepper (chopped) – ¼ cup
- Fresh basil (chopped) – 2 tbsp
- Balsamic vinegar – 1 tbsp
- Olive oil – 1 tbsp
- Honey – ½ tsp
- Black pepper – ¼ tsp
- Salt – as per taste
Steps To Make These Sprout Salad Recipes For Weight Loss:
1. Combine the sprouts, cooked lentils, cherry tomatoes, grated carrots, and chopped red bell pepper in a large mixing bowl.
2. In a separate small bowl, mix together balsamic vinegar, olive oil, honey, black pepper, and salt to make the dressing.
3. Pour the dressing over the sprout salad and mix well, ensuring all ingredients are coated.
4. Sprinkle fresh basil leaves on top and let the salad sit for nearly 5 minutes before serving for a better flavour blend.
4. Sprouts & Black Bean Salad With Sweet Corn
This salad is a protein and fibrous choice for weight loss with plant-based foods. Black beans and moong sprouts together provide plant-based protein that helps maintain healthy muscle mass and keeps you full for longer. Sweet corn adds natural sweetness and B vitamins that boost metabolism. The colourful mix of veggies adds antioxidants for a healthy digestive system.
Ingredients:
- Sprouted moong – 1 cup
- Black beans (cooked) – ½ cup
- Sweet corn (boiled) – ½ cup
- Cucumber (chopped) – ½ cup
- Red bell pepper (chopped) – ¼ cup
- Fresh parsley (chopped) – 2 tbsp
- Lemon juice – 1 tbsp
- Olive oil – 1 tbsp
- Cumin powder – ½ tsp
- Salt – as per taste
Steps To Make These Sprout Salad Recipes For Weight Loss:
1. Mix sprouted moong, cooked black beans, sweet corn, fresh cucumber, and red bell pepper in a mixing bowl.
2. In a separate standard bowl, combine lemon juice, healthy olive oil, cumin powder, and salt to prepare the dressing.
3. Pour the dressing over the fresh sprout salad and toss well to coat all salad ingredients evenly.
4. Garnish with fresh parsley and let it sit for a few minutes before serving.
5. Sprouts, Apple & Walnut Salad With Honey-Mustard
This salad offers fibre, healthy fats, and natural sweetness, making it ideal for weight loss and digestion. Combining crunchy sprouts, juicy apples, and omega-3-rich walnuts to reduce cravings. Apples provide antioxidants, and vitamin C. Walnuts add good fats, and the honey-mustard dressing enhances the flavour while offering antibacterial and anti-inflammatory benefits, making vegan meal-planning salad tasty and nutritious.
Ingredients:
- Green moong sprouts – 1 cup
- Apple (chopped) – 1 medium
- Walnuts (chopped) – ¼ cup
- Lettuce leaves (torn) – 1 cup
- Pomegranate seeds – 2 tbsp
- Lemon juice – 1 tbsp
- Honey – 1 tsp
- Mustard paste – ½ tsp
- Olive oil – 1 tbsp
- Black pepper – ¼ tsp
- Salt – as per taste
Steps To Make These Sprouts Salad Recipes For Weight Loss:
1. To prepare the dressing, whisk together lemon juice, honey, mustard paste, olive oil, black pepper, and cooking salt in a small bowl.
2. In a standard mixing bowl, combine the moong sprouts, chopped apple, walnuts, lettuce, and pomegranate seeds.
3. Pour the dressing over the sprout salad and toss everything well to coat evenly.
4. Let the salad sit for a few minutes before serving so the flavours blend perfectly.
6. Sprouts & Edamame Salad With Soy-Ginger
This high-protein salad is the perfect choice for weight loss. Sprouted moong and protein-rich edamame beans give must-have amino acids for fat burning. The soy-ginger dressing adds a unique umami flavour. Ginger has thermogenic properties that boost metabolism, while sesame seeds contribute healthy fats. This refreshing salad is perfect for a light yet fulfilling meal.
Ingredients:
- Green moong sprouts – 1 cup
- Edamame beans (boiled) – ½ cup
- Carrot (julienned) – ¼ cup
- Red cabbage (shredded) – ¼ cup
- Spring onions (chopped) – 2 tbsp
- Sesame seeds (toasted) – 1 tsp
- Soy sauce (low sodium) – 1 tbsp
- Ginger (grated) – ½ tsp
- Garlic (minced) – ½ tsp
- Olive oil – 1 tbsp
- Lemon juice – 1 tbsp
- Honey – ½ tsp
Steps To Make These Sprouts Salad Recipes For Weight Loss:
1. To prepare the dressing, whisk together soy sauce, grated ginger, minced garlic, olive oil, lemon juice, and honey in a small bowl.
2. In a large bowl, mix the moong sprouts, edamame beans, carrots, red cabbage, and spring onions.
3. Drizzle the soy-ginger dressing over the salad and toss well to coat evenly.
4. Sprinkle toasted sesame seeds on top and let the salad rest for 5-10 minutes to enhance the flavours before serving.
Also Read: 5 Simple And Healthy Chia Seed Recipes For Weight Loss
Is Sprouts Salad Good For Weight Loss?
Indeed, sprout salad can be a great addition to your low-calorie meal prep if you're trying to lose weight. Here's why:
- Sprouts are naturally low in calories, so you can enjoy a good-sized portion without worrying about exceeding your calorie goals.
- Fibre is your friend for sustainable weight loss. It helps you feel full and satisfied, which can actually prevent overeating.
- Sprouts are a nutritional powerhouse, providing essential vitamins and minerals your body needs, especially when cutting back on calories.
- Sprouts salad can be customised with your favourite veggies, lean protein, and healthy dressings. It's a quick plus easy meal option, perfect for busy lifestyles.
Also Read: 6 Recipes For Manchow Soup & Health Benefits
Can I Eat Sprouts Daily?
Absolutely, yes, you can eat sprouts daily as part of a healthy weekly diet. Let's say you eat 100 grams of fresh sprouts. Those sprouts have roughly 34 calories, 3 grams of protein, 6 grams of carbohydrates, and nearly 2 grams of fibre. They'd also be full of a good amount of Vitamin C (around 60% of your daily needs) and Vitamin K (over 200% of your daily needs!).
So, a small serving of sprouts is low in calories but high in nutrients, making them a great addition to a healthy diet. Remember, these numbers are approximate and can vary a bit depending on the specific type of sprout and how it's grown.
Also Read: 7 Best Recipes Of Tortilla Wraps & Ingredients
The Final Say
All in all, sprout salad recipes for weight loss are great for weight loss because they're low in calories, full of fibre to keep you satisfied, and full of must-have vitamins. Make your salads even better by adding lots of veggies, lean protein, and light dressings. Just remember, sprouts are just one part of a healthy lifestyle, so combine them with a balanced nutritious food diet for the best results.
FAQs
1. How to eat sprouts to lose weight?
To effectively incorporate sprouts into your diet for weight loss, consider eating them raw in salads or lightly cooked in dishes to retain their nutrients. Their high fibre content promotes satiety, helping to curb hunger and reduce overall calorie intake, making them an excellent addition to your weight loss plan.
2. What are the healthy sprouts salad ingredients for kids?
Kids love fun flavours and textures! Try combining sprouts with sweet fruits like apple slices or juicy grapes. Chopped nuts or sunflower seeds add some crunch. A mild dressing makes it extra yummy.
3. How can sprouts be made in a salad for weight loss for a full meal?
Add lean protein, such as freshly made grilled chicken or fish, to your sprouts salad to make it a meal. Include lots of colourful veggies for extra nutrients and volume. A light dressing is essential for weight loss.
4. How to customise sprout salad for weight loss?
Sprouts salad is super adaptable! Choose low-calorie, nutrient-packed ingredients like various vegetables. Add lean protein and healthy fats in moderation. Spice it up with herbs and spices, not high-calorie dressings.
References
- https://www.netmeds.com/health-library/post/amazing-benefits-of-sprouts?srsltid=AfmBOopVmg24G7qMxfuVGnukpy0UrMEy1YXZjyPFynZi3-GR2GHB9EkP
- https://cookpad.com/in/search/sprouts%20salad
- https://www.funfoodfrolic.com/how-to-make-sprouts-at-home-homemade-sprouts-recipe/
- https://www.secondrecipe.com/sprouts-salad/
- https://www.allrecipes.com/gallery/versatile-brussels-sprout-salads/
- https://www.nutritionix.com/food/sprouts
- https://reactgreens.com/what-is-the-best-time-to-eat-sprouts/
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