Who else loves this crunchy simple mashed potatoes Lentil salad? You may not be able to say No to this flavourful and healthy salad that is easy to make!
Mashed Potatoes in a gluten-free salad is a great choice as it’s a rich source of carbs and coupling it with fiber makes a healthy snack. Not many people know that potatoes are a good source of Vitamin C. Apart from Vitamin C, potatoes are rich in levels of potassium, iron, vitamins B, protein, and fiber. Moong Sprouts are an amazing source of proteins and fiber. So to have that full feeling, you can munch on these crunchies.
People who are looking for a weight-loss diet plan can easily adapt the boiled potatoes over the fried ones. I have come across several people who avoid potatoes because they think that they make you fat. A few ones who were too much focused on the pointer of weighing scale on a particular desired number were so obsessed with the diet plans that they used to take out the potatoes from the cooked vegetables. For instance, from the vegetable, Aloo Capsicum, they will just have capsicum and leave potatoes.
I wonder WHY?
This is one myth that potatoes in diet are not good. One should eat everything in moderation and skipping one or a few more food items is never a good choice (unless recommended by a doctor) as just like our tongue, our body also needs a variety of foods to address the nutrition demands.
Why Mashed Potatoes?
To be honest, I am not a big fan of Potatoes. I love Aloo parathas, Aloo subjis, yet I don’t yearn for them. My little one love Potatoes and I love creating new recipes for her.
I was looking for a healthy version and I decided to make a mashed potato salad. With a love for making sprouts at home, I had the best companion of salad ready. All we need is boiled potatoes, onion, cucumber, tomato, capsicum and moong sprouts, a dash of olive oil, and curd.
How To Make Sprouts At Home
Do you think making sprouts at home is tough? Trust me. It isn’t. It’s not rocket science to make sprouts at home.
Being in India, we have peak summers and the best thing about summers is easy sprouting and easy fermentation.
Just soak dal/ pulse overnight. Drain water next morning. Wrap the lentils in a clean dry kitchen cloth and keep them in a container in a place that is warm like a kitchen slab.
Open it a few hours later and give them some air. Most likely by evening they would be done or you can change the kitchen cloth and wrap them for few more hours.
Can we use Sprouts raw?
That depends on your preference. The raw taste of any sprouted lentils is slightly bitter and are hard to chew too. I prefer to boil them in water for 5-10 min with turmeric powder and then use fresh moong sprouts for any recipe.
Replace Mayonnaise with Curd
We all love that creamy texture in the salads and that generally comes from the cheese or mayonnaise. For an easy healthy replacement and similar taste, you may opt for curd. Homemade curd is not creamy. Just hang it in a clean kitchen cloth and let its water drip in few hours. Let’s stick to a zero wastage plan and keep a container below it to collect the dripped water.
It takes few hours depending upon how much water the curd has. Once the water is completely drained out, what you have is Greek Yoghurt. Need not spend on it as we can easily make it at home. You may add the left-over water to Lassi or knead the dough using it.
This hung curd is creamy and can be added to salads or use as a sandwich spread. This simple mashed potato recipe can be easily made without Mayo.
Can this salad be made Vegan?
Absolutely! Either skip the curd or use a vegan curd instead and this makes mashed potato salad totally vegan!
What goes with this salad?
You may team this flavorful salad with:
Boil Potatoes and Hang your curd while Moongs get sprouted, for the healthy and delicious salad that you will be trying anytime soon.
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Mashed Potatoes Salad with Moong sprouts
Ingredients
- 2 medium boiled potatoes
- 1/2 cup Moong Dal Sprouts
- 1 medium onion chopped in small
- 1 medium cucumber chopped in small
- 1 small tomato chopped in small
- 1 tablepoon hung curd can add more
- 1 tsp black pepper
- 1 tsp Lemon Juice
- 1 tsp olive oil can add more
- 1 tsp salt
- 1 tsp Red Chilly optional
- 1 small green capsicum or any other bell pepper optional
Instructions
- Gather all the ingredients. You may make sprouts a day in advance. Boil potatoes for two whistles on full and simmer for 5 min.
- You may mash the potatoes in a large boil. While you chop the veggies, you may boil the sprouts for 5-10 min
- I add little turmeric while boiling them. It helps toning up the color and removing the raw taste. You can skip that.
- Add all chopped veggies to mashed potatoes. Add spices and salt with lemon juice.
- Add olive oil and hung curd.
- Sieve the sprouts.
- Add the sieved sprouts to salad and mix well.
- The Mashed Potatoes salad is ready. Serve it hot!!
Notes
| Nutrition Facts | |
|---|---|
| Serving size: 1 bowl | |
| Servings: 4 | |
| Amount per serving | |
| Calories | 146 |
| % Daily Value* | |
| Total Fat 3.8g | 5% |
| Saturated Fat 0.6g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 12mg | 1% |
| Total Carbohydrate 24.9g | 9% |
| Dietary Fiber 3.7g | 13% |
| Total Sugars 4.2g | |
| Protein 5g | |
| Vitamin D 0mcg | 0% |
| Calcium 33mg | 3% |
| Iron 1mg | 7% |
| Potassium 652mg | 14% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
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