Why have mango sprouts salad this summer

Summer calls for mangoes. But what if we tell you to add some sprouts for a refreshing sprouts mango salad? If nutrition experts are to go by, the salad can not only satiate your mango cravings, it can also be a nutritious addition to your diet. Mango sprouts salad typically contains a variety of nutritious ingredients such as fresh mango slices, sprouted beans or lentils, vegetables like cucumber, tomatoes, and bell peppers, along with herbs and spices. “This combination provides a diverse array of vitamins, minerals, and antioxidants essential for overall health,” said Dr Dilip Gude, senior consultant physician, Yashoda Hospitals Hyderabad.

Having mango sprouts salad during the summer has numerous health benefits which is why its consumption is encouraged, said Dr Sangeeta Tiwari, clinical nutritionist, Artemis Lite, NFC.

Mangoes are rich in vitamins A, C, and E, fibre and antioxidants. Mangoes also have a high water content, which helps in keeping the body hydrated during hot summer months.

Here’s how gut health is benefitted (Source: Getty Images/Thinkstock)

“Sprouts, made from germinated seeds, are enriched with essential nutrients like protein, folate, and minerals like iron and magnesium,” said Dr Tiwari.

Concurring, Chaitali Rane, clinical dietician, (dietician – P.D.Hinduja Hospital and MRC) said sprouting the moong increases its digestibility making it suitable for sensitive stomach.

How does the mango and moong combination work?

When mango is combined with sprouted moong, it acts as antidiabetic and as antioxidant. “It helps to manage the sugar spikes after having mango,” said Rane.

When combined with refreshing sprouts and other hydrating vegetables like cucumber and lettuce, mangoes can prove to be very nutritious during summers, said Dr Tiwari.

Inclusion of mango, sprouts and lemon together as a breakfast adds a punch of phytochemicals, polyphenols and vitamins C to the morning. Also a perfect blend of carrots, cucumber, onion along with mango and sprouts adds necessary fibre to the dish, Rane mentioned.

Mango sprouts salad is low in calories and high in fibre, making it a satisfying yet light option for those looking to manage their weight. “The fibre content helps promote satiety, reducing the likelihood of overeating,” said Dr Gude.

Notably, fibre helps in promoting fullness and aids in digestion, keeping you feeling full and satisfied while supporting healthy digestion and metabolism. “Also, the vitamins and antioxidants present in mangoes and sprouts help in strengthening the immune system and provide protection against infections and diseases,” said Dr Tiwari.

Consuming a nutrient-rich salad regularly can help in boosting immunity and keep you healthy and resilient during the summer season when the risk of infections may be higher. “Lastly, mangoes add a sweet and tangy flavour to salads, enhancing their taste. Combining them with the crunchy sprouts and herbs and vegetables adds freshness and enhances the taste offering a refreshing delight perfect for hot summer days,” added Dr Tiwari.

Here’s a recipe of mango sprouts salad from Instagram content creator Saloni A

Ingredients

2 cups – Steamed sprouts
1 no – Sliced mango of your choice (preferably alphanso)
1 no – Onion, chopped
1 no – Tomato, chopped
1 cup – Boiled sweet corn

 

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Dressing
1 no – Lemon
1 1/2tsp – Salt
1/2tsp – Black pepper
1/2tsp – Chilli powder
1/2tsp – Chat masala
Chopped coriander

Method

*Mix it well and enjoy.

Would you try?

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