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Lavanya

Low-Calorie Iron Rich Lunch: Palak Mushroom & Sprouts

An ultra-low-carb and iron-rich lunch combo. Sautéed mushrooms with fresh spinach paired with a crunchy sprouted moong salad. Best for satisfying hunger without the guilt of carbs!
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Prep Time 15 minutes
Cook Time 10 minutes
Servings: 2 people
Course: Dinner, Lunch
Cuisine: Healthy., Indian
Calories: 160
Ingredients Method Notes

Ingredients
  

For Palak Mushroom:
  • 200 g Mushrooms sliced
  • 2 cups Fresh Palak Spinach, chopped
  • 1 small Onion sliced
  • 3-4 cloves Garlic finely chopped
  • 1/2 tsp Red chilli flakes
  • 1/2 tsp Black pepper powder
  • 1 tsp Olive oil
For Sprouts Salad:
  • 1 cup Moong Sprouts steamed or raw
  • 1 small Tomato & Onion finely chopped
  • 1/2 tsp Chaat Masala
  • 1 tbsp Lemon juice
  • Fresh Coriander leaves

Method
 

  1. Step 1: Heat olive oil in a pan over medium heat. Add chopped garlic and sauté until fragrant.
  2. Step 2: Add sliced onions and cook until they become soft.
  3. Step 3: Add the mushrooms and cook for 4–5 minutes until they release their moisture.
  4. Step 4: Add chopped spinach (palak), black pepper, chilli flakes, and salt. Stir well.
  5. Step 5: Cook for another 2–3 minutes until the spinach wilts. Avoid overcooking.
  6. Step 6: In a bowl, combine steamed moong sprouts, chopped onion, tomato, lemon juice, and chaat masala.
  7. Step 7: Serve the hot palak mushroom stir fry with the fresh sprouts salad.

Notes

My Secret Tips

  • Soaking Tip: Always soak Chana Dal for at least 30 minutes; this helps in faster cooking and better digestion.
  • Veggie Tip: Don't cover the pan while stir-frying vegetables; keeping it open helps maintain their bright color and crunchiness.
  • Weight Loss Secret: Lauki is 90% water, making it one of the best vegetables for weight loss and hydration.

Nutrition Facts (Iron & Protein Rich)

  • Calories: 160 kcal
  • Protein: 12g
  • Carbohydrates: 14g
  • Fat: 5g
  • Iron: 25% of Daily Value