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Sprouted Moth Lentil Salad With Barley And Figs

Updated: Nov 11, 2022



A salad is a great way to recharge your body after a long day because all the ingredients are fresh and easy to digest. A salad like this would be a light, nutrient-dense meal. The antioxidants in salad plates help your body eliminate toxins. Today I am making a moth lentil sprout salad with barley and figs. The health benefits of sprouts (seeds or lentils) (6) (7) are attracting interest across the planet, and their consumption is increasing. In addition to adding nutritional value to pulses and seeds, sprouting also facilitates digestion. Moth beans make great superfoods because they are highly versatile. I am mixing moth lentils with whole barley to make it complete. Nutritionally balanced diets must include legumes and entire grains as crucial calories, fiber, and protein sources. Plant protein sources, such as barley and lentils, do not contain all of the essential amino acids, but when combined, they add up to a complete protein source.(4) I am adding fresh, delicate figs(1) to pump the fiber content. I am adding cucumber, cherry tomatoes, and arugula to load my plate with vitamins, minerals, and antioxidants. I am making a simple dressing with cilantro, mint, and ginger and finishing it with topped hemp seeds (2) (3) to enhance its nutritional value.


This salad is customizable. You can add your choice of greens or vegetables to suit your palate and your choice of lentil sprouts. I always use homemade fresh sprouts to start with. If you are using store-bought, check its expiry date before using it. Unlike bean sprouts, lentil sprouts are easy to digest. If you are a person who feels gassy or bloated after having sprouts, try using sprouts after steaming, blanching, or cooking them for a while before adding them to a salad. You can also increase or decrease the dressing ingredient according to your desire. Take a bite of this refreshing barley fig salad to boost your mood and health. You are going to love it.


Serves: 2

Preparation time: 15 mins

Cook time: 20 mins

Total time: 35 mins


Ingredients

Moth sprout- ½ cup

Barley – ½ cup ( cooked)

Salt - as per taste

Cucumber – 1 (chopped)

Fresh figs – 5-6 ( chopped)

( Use dried figs if raw figs are unavailable)

Cherry tomato – 5-6 (chopped)

Hemp seeds- 1 Tbsp


For Dressing

Cilantro/Green coriander – 1 cup (Finely chopped)

Mint leaves – 1 cup ( Finely chopped)

Extra virgin Olive oil – 2 Tbsp

Honey- 1 Tbsp

Roasted Cumin seeds- 2 Tsp(ground)

Vinegar – 1 Tbsp

Ginger – 1 inch (grated)


Directions

1. Rinse barely 2-3 times under running water. Add 1 cup of rinsed barley, 3 cups water in a pressure cooker, and a pinch of salt. Cook till one whistle. In an instant pot, cook barley on a pressure cooker for 20 mins. Or Cook barley according to the instructions given on the package.


2. Add all dressing ingredients to a container. Mix it thoroughly.




3. Arrange All the salad sprouts, barley, and veggies. Pour all the dressing. Mix it well.



4. Enjoy.




( Note- Make sprout ready with the ingredients ahead of time.)


References:


  1. Review on fresh and dried figs: Chemical analysis and occurrence of phytochemical compounds, antioxidant capacity, and health effects - PubMed (nih.gov)

  2. Nutritive quality of romanian hemp varieties (Cannabis sativa L.) with special focus on oil and metal contents of seeds - PubMed (nih.gov)

  3. Effect of dietary hempseed intake on cardiac ischemia-reperfusion injury - PubMed (nih.gov)

  4. Complementary effects of cereal and pulse polyphenols and dietary fiber on chronic inflammation and gut health - PubMed (nih.gov)

  5. Nutritional and health benefits of dried beans - PubMed (nih.gov)

  6. Plant sprout foods: Biological activities, health benefits, and bioavailability - PubMed (nih.gov)

  7. The Use of Sprouts to Improve the Nutritional Value of Food Products: A Brief Review - PubMed (nih.gov)

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