Wednesday, 30 November 2011
Lively Winter Salad
Eat by color, and get your antioxidants and vitamins. In this salad, I used my favorite legume - mung beans. Mung beans has a very high content of the essential vitamin folate. Most women of childbearing age have knowledge of this vitamin sincee it is recommended to take a supplement to prevent neural tube defect in children during pregnancy. A serving of 200 g boiled mung beans provides 80% of the recommended daily intake folic acid for women of childbearing age, and a full pot for all others. In a large serving of this salad with 100 g of kale, you get more than the recommended daily intake of vitamin C (200%) and vitamin A (308%).
For a person calculate 100 g uncooked mung beans, or as I have done here, 100 g sprouted beans. Use desired amount of kale and leek, depending on how hungry you are. A good dose of extra virgin olive oil and sea salt to taste. And at last sweeten it up with a fresh fig. Yummi!
With boiled mung beans:
Boil the mung beans for about 30 - 40 minutes. Tear the kale into small pieces and pour over a good amount of olive oil that you massage into the leaves. Sprinkle over some sea salt and massage into the leaves. When the beans are cooked mix them in with the salad, and cut up a good amount of leek that you mix in. Sprinkle a little cayenne pepper or sliced chili over and serve with a fresh fig.
Sprouted mung beans:
Let the beans soak in water overnight (use a good amount of water over the beans as they swell about 3 times the size). In the morning pour out the water they've soaked in, and rinse well. Then add the beans into a jar and cover with a cotton towel. Rinse the beans a few times a day, and after 1-2 days they are ready to eat. Wonderful! Otherwise, follow the same recipe for the salad.
Med kokte mungbønner:
Kok mungbønnene i ca 30- 40 minutter. Riv opp grønnkål i små biter og hell over en god del olivenolje som du masserer inn i bladene. Strø deretter over havsalt som du også masserer inn. Når bønnene er kokt blander du de med salaten, skjær opp ønsket mengde purreløk og strø over. Smak til med litt cayenne pepper eller oppkuttet chilli, og server med en fersk fiken.
Legg bønnene i bløt over natta (hell vann godt over bønnene da de sveller i ca 3 ganger størrelse). På morningen hell av vannet de har ligget i, og skyll godt. Legg deretter bønnene over i et glass og dekk over med et bommulls håndkle. Skyll bønnene et par ganger om dagen og etter et par dager er de klare til å spise. Følg samme oppskrift for salaten som over.
Posted by Torill Enget at 10:50