Page 27 - Ezine September - 13

LENTIL

AND FRESH

VEGETABLE

SALAD

VIKAS MISHRA
Junior Manager Estate Management and coconut, chopped chilly and coriander
Delhi International Airport Limited leaves together. Add salt, lemon juice and
Vikas.Mishra@gmrgroup.in mix well.

• Now heat oil in a pan. Add mustard seeds and
curry leaves and allow them to splatter
Kosambari is a fresh lentil and vegetable salad
that is cooked in Southern India. It is refreshing, • Do not add salt and lemon if it is to be
delicious and perfect for vegetarians as it is high consumed later.
in protein and good carbs.
• Add the ingredients to the pan and cook well
Ingredients Required
You Delicious Salad is ready to be served !
• ½ cup moong dal split green gram soaked in Nutrition as per the ingredients used in the
water for 2 hours and drained preparation
• 1 cucumber chopped fine • Carbohydrates: 73g
• 1 carrot grated • Protein: 27g
• ¼ fresh coconut grated • Fat: 21g
• 1 green chilly finely chopped • Saturated Fat: 4g
• Finely chopped coriander leaves • Sodium: 206mg
• Salt to taste • Potassium: 1539mg
• 1 tbsp. lemon juice • Fiber: 34g
For tempering • Sugar: 11g
• Vitamin A: 10560IU
• 1 tbsp. oil
• Vitamin C: 108.3mg
• 1 tsp. mustard seeds • Calcium: 142mg

• 2-3 fresh curry leaves • Iron: 8.4mg

• Mix all the ingredients of the salad – drained *Above calculations are done using google food
moong dal, chopped cucumber, grated carrot ratio table.

E-ZINE | XIII EDITION