Sprouted Moong Salad Recipe
Sprouted Moong Salad is a bright, protein-packed medley of fresh vegetables and zesty flavors that makes healthy eating genuinely irresistible. Brimming with crunchy sprouted moong beans, juicy tomatoes, crisp cucumbers, and a sprinkle of lively spices, this Indian salad is a celebration of textures and colors. Whether you’re looking for a light lunch, a nourishing snack, or a vibrant side dish, Sprouted Moong Salad delivers unbeatable freshness and a serious nutrition boost in every bite.
Ingredients You’ll Need
The beauty of this salad lies in its simplicity—each ingredient serves a unique role, from adding crunch to lending a pop of flavor or color. Using the freshest produce and pantry spices turns these basic components into something truly crave-worthy.
- Sprouted moong beans (2 cups): The heart of this salad, delivering high protein, satisfying crunch, and delicate earthy flavor.
- Cucumber (½ cup, finely chopped): Adds essential freshness and juicy bite to every forkful.
- Tomato (½ cup, finely chopped): Provides color and a sweet acidity that brightens the salad.
- Red onion (¼ cup, finely chopped): Lends a sharp, slightly sweet punch that amps up the flavor profile.
- Green chilies (1–2, finely chopped, optional): For those who love a little heat, these kick the salad up a notch.
- Fresh coriander leaves (2 tablespoons, chopped): A burst of herbal freshness and classic Indian aroma.
- Lemon juice (from 1 lemon): Brightens everything and balances the earthy sprouts and spicy chilies.
- Roasted cumin powder (½ teaspoon): Adds a warm, smoky depth that ties all the flavors together.
- Black salt (¼ teaspoon): Imparts a savory, sulfurous note that makes the salad uniquely delicious.
- Regular salt (¼ teaspoon): Essential for rounding out all the flavors.
- Chaat masala (a pinch, optional): A tangy, spicy finishing touch that brings out the salad’s authentic street-food vibe.
How to Make Sprouted Moong Salad
Step 1: Prepare the Sprouted Moong Beans
Begin by giving your sprouted moong beans a gentle rinse under cool water. To make them extra tasty and digestible, steam or lightly boil the sprouts for 3–4 minutes—they should be just tender but still have plenty of crunch. Don’t overcook, as you want to maintain that delightful snap. Drain well and let them cool completely before assembling the salad.
Step 2: Chop the Veggies
Grab your sharpest knife and get to work finely chopping the cucumber, tomato, red onion, and green chilies. Uniform pieces not only look beautiful, but also ensure every bite is well balanced and flavorful. Toss in plenty of fresh coriander for a pop of color and fragrance.
Step 3: Combine Everything
In a spacious mixing bowl, combine your cooled sprouted moong beans with the prepared vegetables and coriander. This colorful mixture already looks inviting and is packed with freshness.
Step 4: Season and Toss
Squeeze in the juice of one lemon, sprinkle roasted cumin powder, black salt, regular salt, and that optional pinch of chaat masala for a real street-food twist. Gently toss everything together until the flavors mingle and the salad is evenly coated with all the zest and spice.
Step 5: Taste and Serve
Give your Sprouted Moong Salad a quick taste and adjust salt or lemon to your liking. Then, serve immediately for maximum crunch, or chill for a few minutes if you prefer a colder salad. The result is a bowlful of freshness that’s ready to eat in no time!
How to Serve Sprouted Moong Salad
Garnishes
Top your Sprouted Moong Salad with a generous handful of freshly chopped coriander, and if you like, a few pomegranate seeds or a sprinkle of grated carrot. These not only add vibrant pops of color but also a sweet contrast and extra crunch—making each serving look like something out of a gourmet café.
Side Dishes
Pair this salad with homemade chapati, warm parathas, or a steaming bowl of dal for a nourishing Indian meal. It also makes a refreshing starter alongside spicy curries or can be served as a light mid-day snack with a cup of masala chai. The versatility of Sprouted Moong Salad means it fits beautifully with nearly any menu.
Creative Ways to Present
Go beyond the usual bowl! Serve Sprouted Moong Salad on crisp lettuce cups for festive finger food, spoon it over whole-wheat crackers for an elegant appetizer, or layer it in mason jars for a vibrant, portable lunch. This salad adapts to every occasion, from casual snacking to party platters.
Make Ahead and Storage
Storing Leftovers
If you end up with extra Sprouted Moong Salad, pop it into an airtight container and refrigerate promptly. It will stay crisp and fresh for up to two days—though the veggies may release a little water, so give it a quick toss before serving again.
Freezing
Freezing isn’t recommended for Sprouted Moong Salad, as the texture of the sprouts and fresh vegetables will suffer. The salad is best enjoyed fresh, but you can prepare the sprouted beans in advance and freeze them separately if needed.
Reheating
There’s really no need to reheat a salad this fresh! If you’ve made ahead or pulled leftovers from the fridge, just let it sit for a few minutes at room temperature to take off the chill. This helps the flavors come alive again, making each bite as zippy as when first assembled.
FAQs
Can I make Sprouted Moong Salad completely raw?
Absolutely! For a raw version, simply skip the steaming or boiling step. Just be sure your sprouts are very fresh and thoroughly rinsed to enjoy them safely, as raw sprouts can sometimes pose a minor risk of bacteria.
How do I sprout moong beans at home?
Rinse green moong beans well and soak them overnight. Drain, then place them in a clean, damp cloth or covered container for 1–2 days, rinsing every 12 hours. When they have white tails, your moong beans are perfectly sprouted and ready for salad!
What other vegetables can I add to Sprouted Moong Salad?
Get creative—grated carrot, finely chopped bell peppers, sweet corn, or even shredded radish add texture and a burst of color. You can also toss in pomegranate seeds for a sweet-tart surprise.
Is Sprouted Moong Salad suitable for meal prep?
It’s fantastic for meal prep! Keep the veggies, sprouts, and dressing separate, combining just before serving to preserve crispness. The sprouted beans themselves can also be cooked and refrigerated for up to three days.
Is it suitable for people following gluten-free or vegan diets?
Yes, Sprouted Moong Salad is naturally gluten-free and vegan! It’s packed with plant-based protein and completely free of animal products, making it ideal for all kinds of healthy lifestyles.
Final Thoughts
If you’re looking for a wholesome, vibrant, and totally satisfying way to boost your snack or lunch routine, this Sprouted Moong Salad is calling your name. It’s quick, endlessly adaptable, and always delivers on flavor—give it a try and watch it become a regular favorite in your kitchen!
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Sprouted Moong Salad Recipe
- Total Time: 14 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A fresh and nutritious Sprouted Moong Salad featuring sprouted mung beans with a medley of vegetables, tangy lemon juice, and aromatic spices. This light and flavorful salad can be enjoyed as a snack or a side dish.
Ingredients
Sprouted Moong Salad Ingredients:
- 2 cups sprouted green moong beans (mung beans)
- ½ cup cucumber (finely chopped)
- ½ cup tomato (finely chopped)
- ¼ cup red onion (finely chopped)
- 1–2 green chilies (finely chopped, optional)
- 2 tablespoons fresh coriander leaves (chopped)
- juice of 1 lemon
- ½ teaspoon roasted cumin powder
- ¼ teaspoon black salt
- ¼ teaspoon regular salt
- pinch of chaat masala (optional)
Instructions
- Rinse and Prepare Moong Beans: Rinse the sprouted moong beans well and steam or boil them for 3–4 minutes until slightly tender but still crunchy. Drain and cool completely.
- Combine Ingredients: In a large bowl, mix the moong sprouts, cucumber, tomato, onion, green chilies, and coriander leaves. Drizzle with lemon juice and sprinkle roasted cumin powder, black salt, regular salt, and chaat masala if using. Toss gently to combine.
- Serve: Serve immediately as a light snack or a chilled side dish.
Notes
- You can add grated carrot, pomegranate seeds, or finely chopped capsicum for extra crunch and flavor.
- For a completely raw version, skip the boiling step, but ensure the sprouts are fresh and safe to consume.
- Prep Time: 10 minutes
- Cook Time: 4 minutes (optional steaming)
- Category: Salad, Snack
- Method: No-Cook or Light Steaming
- Cuisine: Indian
Nutrition
- Serving Size: 1 cup
- Calories: 90
- Sugar: 3 g
- Sodium: 300 mg
- Fat: 0 g
- Saturated Fat: 0 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: 17 g
- Fiber: 5 g
- Protein: 6 g
- Cholesterol: 0 mg
