Meal Prep (Serves 1)
- 150gm (post-sprouting) sprouted legumes
- Boil the legumes (helps your body absorb the nutrients better)
- 2 medium sized tomato – diced
- 1 medium sized onion – diced
- 1 chilli
- Half lemon – Squeezed
- Salt
- Oregano
- 35gm Roasted Peanuts (healthy fats)
Why?
Legumes – Creates the hearty base of the salad with a nutty, earthy flavor and tender-firm bite. Sprouting increases protein bioavailability (makes proteins easier for your body to absorb) and reduces anti-nutrients (compounds that can interfere with nutrient absorption). Boiling enhances nutrient absorption.
Tomatoes – Provides juicy bursts of sweet-tart flavor and a fresh, vibrant color contrast. Rich in lycopene (a powerful antioxidant that protects cells from damage) and vitamin C. Dicing increases antioxidant availability by breaking down cell walls.
Onions – Adds a sharp crunch and savory depth, while dicing them releases natural sugars for a milder taste. High in quercetin (a flavonoid that reduces inflammation in the body), supports heart health and blood sugar regulation. Quercetin helps your blood vessels stay flexible and healthy.
Chilli – Creates a pleasant heat that enhances other flavors and adds excitement to each bite. Contains capsaicin (the compound that makes chilies hot and speeds up metabolism) and vitamin C (crucial for immune function and collagen production).
Lemon – Brightens all flavors, balances the earthiness of legumes, and adds a refreshing citrus note. Enhances iron absorption (helps your body use iron more efficiently) and preserves freshness through its natural acidity.
Peanuts – Contributes a crucial crunchy texture and rich, roasted flavor that makes the salad more satisfying. Adds healthy fats (monounsaturated fats that support heart health), protein, and vitamin E (an antioxidant that protects cell membranes). Provides satiety (keeps you feeling full longer).
Blood Sugar Impact:
Low GI (25-30) – The combination of fiber (14.7g), healthy fats, and protein helps maintain stable blood sugar levels. The lemon's acidity further moderates glucose absorption.
Macros:
- Calories: 447
- Protein: 21.4g
- Carbs: 55.5g (Fiber: 14.7g)
- Fat: 16.7g
Micros:
- Vitamin C: 46mg (51% Daily Value)
- Iron: 4.8mg (27% Daily Value)
- Potassium: 1105mg (23% Daily Value)
- Folate: 216mcg (54% Daily Value)
- Vitamin E: 3.2mg (21% Daily Value)
This is a goodfood. Stay healthful!
