Papaya Sprouts
Discover a burst of fresh flavors and wholesome nutrition with this vibrant Papaya Sprouts recipe! This quick, no-cook dish combines the natural sweetness of ripe papaya with the earthy crunch of mixed sprouts, while crisp cucumber, grated carrot, and a zesty lemon-olive oil dressing tie it all together. A sprinkle of fresh cilantro and an optional kick of green chili elevate the flavors, making it a refreshing and nutrient-packed appetizer or side dish in just 15 minutes. Whether you're looking for a healthy snack or a colorful addition to your meal, this gluten-free and vegan recipe is the perfect blend of taste and health. Ideal for summer gatherings or a boost of energy any time of year, Papaya Sprouts is a true celebration of fresh, wholesome ingredients.
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Recipe Information
Ingredients
- 1 medium-sized Ripe papaya
- 1 cup Mixed sprouts (e.g., mung bean, lentils, chickpea)
- 1 small Cucumber
- 1 small Carrot
- 2 tablespoons Fresh cilantro leaves
- 2 tablespoons Lemon juice
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 small Green chili (optional, finely chopped)
Instructions
Peel the papaya, remove the seeds, and dice it into bite-sized cubes.
Rinse and drain the mixed sprouts if needed. Blanch them briefly in boiling water for 1-2 minutes if you prefer a softer texture, and then cool them immediately in ice water.
Wash and finely chop the cucumber. Peel and grate the carrot using a box grater.
In a large mixing bowl, combine the papaya cubes, mixed sprouts, chopped cucumber, and grated carrot.
Finely chop the fresh cilantro leaves and add them to the bowl.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to prepare the dressing. If you like a bit of heat, add the optional finely chopped green chili at this stage.
Pour the dressing over the papaya and sprouts mixture. Gently toss everything until well combined.
Taste and adjust seasoning, adding more salt, pepper, or lemon juice if desired.
Serve immediately as a light and healthy appetizer or side dish.
Nutrition Facts
Calories |
567 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1259 mg | 55% | |
| Total Carbohydrate | 89.6 g | 33% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 31.7 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 209 mg | 16% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1818 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
