Spinach Mixed Sprouts Raita With Cow Milk Curd

Name: Spinach Mixed Sprouts Raita With Cow Milk Curd
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Ingredients: 1/4 Cup Chopped Spinach (Palak); 1/2 Cup Curd; 1 Tsp Chopped Mint (Pudina); 1/4 Tsp Cumin Powder (Jeera); 1 Tsp Chopped Garlic; 1 Tsp Chopped Coriander Leaves; 1/4 Tsp Salt; As Required Water; 1/2 Tsp Whole Green Gram (Moong); As Required Water; 1.25 Tsp Moth Beans (Matki); As Required Water; 1/3 Tbsp Whole Bengal Gram (Chana); As Required Water

10 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 21%

Carbs 39%

Fats 40%

Gluten Free

No Added Sugar

Zero Trans Fat

Probiotic Food

Gut Friendly

Healthy Recipe

This raita recipe is sure to stimulate your tastebuds. The popular vegetarian indian raita is perfectly goes with pulao, biryani or any paratha.

Ingredients

For Raita

1/4 Cup Chopped Spinach (Palak)
1/2 Cup Curd
1 Tsp Chopped Mint (Pudina)
1/4 Tsp Cumin Powder (Jeera)
1 Tsp Chopped Garlic
1 Tsp Chopped Coriander Leaves
1/4 Tsp Salt
As Required Water

For Soaked Green Moong Overnight, Sprouted & Boiled

1/2 Tsp Whole Green Gram (Moong)
As Required Water

For Moth Bean Sprouted And Boiled

1.25 Tsp Moth Beans (Matki)
As Required Water

For Soaked Chana Overnight & Sprouted

1/3 Tbsp Whole Bengal Gram (Chana)
As Required Water

Method

Pre Preparation

Step 1
Blanch palak

Preparation

Step 1
Take a blender and add blanched palak, chopped garlic, chopped pudina, sprouted moong, matki, kala chana, chopped coriander leaves, salt and jeera powder. Blend and keep it aside
Step 2
Take a mixing bowl add the previously blended mixture, pour curd, mix well and transfer to a serving bowl
Step 3
Garnish with a sprinkling of sprouted matki or moong
Step 4
Served chilled

Healthy Twist

To improve bone health, add a teaspoon of calcium rich White sesame seeds

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Allergies

Curd And Buttermilk

Cow Milk Protein

Dairy Products

Garlic

Chickpea Flour (Besan)

NUTRITION FACTS

Approximate values

Serving Size Small bowl(92gm)

Amount Per ServingCalories
kcal

% Daily Value ^*

Total Carbohydrate 4gm 1.6%

Dietary Fiber 1gm 4.2%

Protein 3gm 5.6%

Total Fat 2gm 2.8%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)