Pear Spinach and Bean Sprouts Salad: This unusual salad has pear as its main ingredient as pear, and is also dressed in the pulp of the same fruit. A dash of mustard added to the dressing gives this salad a tongue-tingling flavour and rich aroma.

In addition, this fruit combines a medley of greens, veggies and sprouts, including spinach, bean sprouts, carrots and capsicum. You can exercise your creativity and make your own creations by adding other crispy vegetables like cabbage too.

This high-fibre Pear, Spinach and Bean Sprouts Salad is not only a treat for your palate, but also keeps your heart healthy. It is high in potassium and low in sodium, which helps maintain blood pressure too.

Preparation Time: 10 mins   
Cooking Time: 0 mins    
Total Time: 10 mins     
Makes 4 servings

Ingredients

1 cup pear cubes (unpeeled)
1 cup spinach (palak) , torn into pieces
1 cup bean sprouts
1/2 cup chopped carrot
1/2 cup chopped capsicum

To Be Mixed Together For The Dressing
1/4 cup pear pulp
1 tsp extra virgin olive oil
1/4 tsp mustard (rai/sarson) powder
1 tsp honey
salt to taste

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Method

  1. Combine all the ingredients in a deep bowl and toss well.
  2. Add the dressing and toss well.
  3. Serve immediately.

Nutrition Value

Value per serving % Daily Values
Energy 64 cal 3%
Protein 1.4 g 3%
Carbohydrates 11.6 g 4%
Fiber 3.9 g 16%
Fat 1.5 g 2%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 874.2 mcg 18%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0.1 mg 9%
Vitamin B3 (Niacin) 0.4 mg 3%
Vitamin C 28.2 mg 71%
Vitamin E 0.3 mg 2%
Folic Acid (Vitamin B9) 30 mcg 15%
MINERALS
Calcium 31.1 mg 5%
Iron 0.9 mg 4%
Magnesium 17.7 mg 5%
Phosphorus 126.7 mg 21%
Sodium 16.1 mg 1%
Potassium 142.6 mg 3%
Zinc 0.2 mg 2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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