Characteristics

This is an optimally healthy salad that offers a variety of raw vegetables and herbs, as well as the amazing health benefits of raw, living sprouts. It is naturally low in sodium and fat, cholesterol free and high in fiber. It offers healthy carbohydrates and is abundant in protein. It is simple to make and offers pure nutrient dense calories.

TYPE: Salad, Appetizer, Lunch, Dinner
PREP TIME: < 15 mins (not counting sprouting time)
SERVINGS: not set, make according to personal needs

  • Raw
  • Vegan
  • Gluten-free
  • Wheat-free
  • Corn-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Refined Sugar-free

Goodies Needed*

INGREDIENTS:

Use desired amounts for your needs and preferences.

TOOLS:

Preparation Steps

  1. Soak and sprout some mung beans (1-2 cups dry beans) several days before needing them for this recipe.
  2. Wash the lettuce leafs and remove excess water using a salad spinner.
  3. Chop the lettuce as finely as desired. Place in large salad bowl.
  4. If using fresh parsley and dill, wash the herbs and chop finely. Add to salad bowl.
  5. Wash the broccoli head and cut up the florets into small pieces. Add to salad bowl.
  6. Wash the tomatoes and dice into small chunks. Add to salad bowl.
  7. Wash the cucumber, peel if needed, and dice into small chunks. Add to salad bowl.
  8. Wash the bell pepper, remove the core and seeds, and dice into small chunks. Add to salad bowl.
  9. Slice, unless pre-sliced, some olives. Add to salad bowl.
  10. Wash the lemon, cut in half, and squeeze all of the juice into the salad bowl.
  11. Add a desired amount of mung bean sprouts to the salad bowl.
  12. Add a desired amount of salt and pepper to the salad bowl.
  13. Toss all of the ingredients together, adding more lemon juice or spices as desired.
  14. Serve and enjoy!

Meal Nutritional Benefits

Mung Beans

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support proper digestive health and bone health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Lettuce

  • provides some healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
  • provides minerals, especially potassium, calcium, phosphorus, and magnesium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other lifestyle diseases

Parsley Leaves

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provide vitamins, especially vitamin A, C, K, and folate
  • provide minerals, especially potassium, calcium, and iron
  • support optimal health, weight, healing, and prevention
  • provide outstanding cleansing and detoxification abilities
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other lifestyle diseases

Dill Leaves

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provide vitamins, especially vitamin A, C, folate, and some other B vitamins
  • provide minerals, especially potassium, iron, calcium, phosphorus, magnesium, and manganese
  • support optimal health, weight, healing, and prevention
  • provide outstanding cleansing and detoxification abilities
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other lifestyle diseases

Broccoli

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes, infections, and other diseases

Cucumber

  • low source of carbohydrates and protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides many vitamins and minerals
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
  • helps to regulate proper fluid balance

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Bell Peppers

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Olives (all varieties)

  • provide healthy fats, protein, carbohydrates, and fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, K, and some B vitamins
  • provide minerals, especially in calcium and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Tips: Choose organic olives without any additives or preservatives for the best health and nutrition benefits. Note, olive oil is not recommended for optimal health or weight and it is not part of a true whole food, plant-based diet because it is a processed food that only contains the isolated fat of the olives. Read the following to learn about the problems with olive oil.

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

(*) Include affiliate links to Amazon. As an Amazon Associate, I earn a small percentage from qualifying purchases and it does not cost you anything extra.