Wholewheat Sprouts Soyabean Salad is my go-to recipe when I want something both filling and fresh. I discovered this recipe during my health kick last summer, and it’s stayed in my regular rotation ever since. The combination of chewy wheat, tender soyabeans, and crunchy sprouts creates amazing textures, while the garlic-rubbed bowl adds a subtle flavor that makes this salad special.
About the Recipe
This salad is perfect for anyone looking to add more plant-based protein to their diet. It’s a complete meal that keeps you full for hours. The mix of textures – from chewy grains to crunchy vegetables – makes every bite interesting. The dressing is light but flavorful, and the garlic-rubbed bowl trick adds an extra layer of taste that’ll make you come back for more.
Why You’ll Love This Recipe
You’ll love how this salad keeps you energized throughout the day. It’s super versatile – eat it as a main dish or serve it as a side. The ingredients are easy to find, and you can prep most components ahead of time. The dressing is simple but delicious, and you can adjust the seasonings to your taste. Plus, it’s a great way to use up any sprouts you might have growing in your kitchen.
Wholewheat Sprouts Soyabean Salad
Cooking Tips
– Soak the wholewheat and soyabeans overnight – don’t skip this step.
– Make sure to drain the cooked beans and wheat really well
– Let them cool completely before mixing with other ingredients
– The garlic-rubbed bowl really makes a difference – don’t skip this step
– Chop all vegetables to similar sizes for the best eating experience
Serving and Storing Suggestions
Makes 4-6 servings. Total prep time: 30 minutes (plus overnight soaking). Keeps well in the fridge for up to 2 days. Store dressing separately if making ahead. Serve chilled as a light main course or as a side dish with grilled proteins.
Similar Recipes
- Quinoa Sprout Salad
- Mediterranean Bean Salad
- Asian-Style Wheat Berry Salad
Nutrient Benefits
This salad is a powerhouse of nutrients. Wholewheat provides fiber and B vitamins, while soyabeans offer complete protein. Sprouts add enzymes and vitamins, and fresh vegetables provide antioxidants. The olive oil dressing helps absorb fat-soluble vitamins.
Wholewheat Sprouts Soyabean Salad
Ingredients
- 1 cup soft wholewheat (soaked overnight)
- 1/2 cup soyabeans (soaked overnight)
- 1/2 cup beansprouts or assorted sprouts
- 1 tbsp. fenugreek seeds sprouts
- 1 onions finely chopped
- 1 tomato finely chopped
- 1 sprig spring onions with greens (finely chopped)
- 1 small cucumber finely chopped 8-10 mint leaves finely chopped or 1/4 tsp. mint powdered 1 flake garlic (peeled)
- 2 stuffed olives (drained, finely chopped (optional))
- 2 tsp white vinegar
- 1 tsp lemon juice
- 1 tsp sugar ground
- 1/4 tsp tsp.cumin seeds (crushed)
- 1/4 tsp pepper (crushed)
- 1 tsp olive oil
For garnishing:
- 2-3 sprigs of fresh mint leaves
- 1 tsp chopped coriander
- 2 olives sliced thinly or halved
Instructions
- Pressure cook both soyabeans and wholewheat till tender (6-7 whistles).
- Remove, drain out all excess water, pour over a clean kitchen towel.
- Allow to cool completely, and dab dry.
- Smash garlic flake, rub all over inside of bowl to be used for making salad.
- Pour wheat and beans into this bowl.
- Add onions, tomatoes, cucumber, chopped olives, mint.
- In a small bottle with fitting lid, pour olive oil.
- Add lemon juice, salt, pepper, sugar, cumin, vinegar.
- Also add the rubbed leftover garlic flake.
- Close bottle and shake well till ingredients are well blended and milky.
- Discard garlic flake, pour dressing over salad.
- Toss well, and blend flavours.
- Garnish with mint leaves, coriander and sliced olives.
- Serve cold.
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Frequently Asked Questions
Can I use canned soyabeans instead of cooking them from scratch?
Yes. While home-cooked beans taste better, canned beans work in a pinch. Just rinse them well and adjust the salt in your dressing since canned beans contain sodium.
What can I substitute for the sprouts if I can’t find them?
You can use any crisp vegetables like grated carrots or thinly sliced bell peppers. The key is adding something with crunch to balance the soft wheat and beans.
How long does it take to sprout fenugreek seeds?
Fenugreek seeds usually take 3-4 days to sprout. Start soaking them a few days before you plan to make the salad, or buy ready-made sprouts from your local store.
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