Indian Sprouted Moong Salad is a vibrant, nutritious dish made from sprouted moong beans (also known as mung bean sprouts) combined with various fresh vegetables, herbs, and spices. If you are looking for an easy, fresh and delicious salad, try this recipe for sprouted moong salad with vegetables.
This green gram sprouts salad is known for its fresh, crunchy texture and many health benefits. It’s a staple in many Indian households and is incredibly refreshing and light, making it a perfect choice for healthy eating routines. This salad made with sprouts is a popular choice for those seeking a light yet fulfilling lunch or snack that supports a healthy lifestyle.
Jump to:
- Why you’ll love this Sprouted Moong Salad
- How to make Healthy Sprouts at home?
- Ingredients to make Moong Sprouts Salad
- How to make Sprouted Moong Salad with Vegetables
- Tips and Suggestions to make the best recipe for sprouts salad
- Serving Suggestions
- Frequently asked questions
- Other recipes you may like
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- Recipe Card
This sprouts salad combines the goodness of sprouted moong beans (green gram) with a variety of fresh vegetables like onion, tomato, cucumber, bell pepper, green chillies, coriander leaves and a tangy squeeze of lemon juice, making it a popular choice for those looking for a light yet satisfying meal.
The crunchy texture of sprouted moong beans and crushed peanuts makes this salad more interesting. This vegan sprouts salad is a delightful way to incorporate the goodness of sprouts into your diet, ensuring you get a burst of flavour with every bite while also taking care of your nutritional needs.
Why you’ll love this Sprouted Moong Salad
- Nutrient-Dense: Sprouting increases the nutritional value of moong beans, making this salad a powerhouse of essential nutrients.
- Versatile: You can customize this Indian sprouts salad with your favourite vegetables, spices and dressings, making it interesting and enjoyable.
- Quick and Easy: If you have sprouted beans on hand, this Indian mung sprouts salad recipe can be assembled in less than 10 minutes, making it perfect for quick meals.
- Flavourful: This Indian sprouts salad recipe has crisp vegetables, nutty sprouts, crunchy peanuts, and spices, which creates a delightful flavour.
How to make Healthy Sprouts at home?
Begin by thoroughly rinsing the moong beans under running water to remove any impurities.
Place the rinsed moong beans in a large bowl and cover them with plenty of water. Moong beans tend to expand during soaking, so ensure there’s enough water.
Leave them to soak overnight or for at least 8-12 hours. They will swell and nearly double in size.
After soaking, drain the beans using a strainer or colander and rinse them under cold water. Ensure all excess water is removed.
Transfer the drained beans onto the center of a damp, thin cloth or cheesecloth. Bring the corners of the cloth together and tie it loosely, allowing some space for the beans to expand.
You can also leave the beans in the colander, covering them with the cloth.
Place the wrapped beans in a dark, warm place. Sprinkling water on the cloth a few times a day will ensure it remains damp throughout the sprouting process.
Depending on the warmth and humidity, the beans will start sprouting in 1 to 2 days. You can check the progress by opening the cloth. The sprouts are usually ready when about ½ inch to 1 inch long.
Once the beans have sprouted to your desired length, rinse them thoroughly under cold water to remove loose skins and freshen them up. Drain any excess water.
Sprouted moong beans can be stored in the refrigerator for up to a week. Keep them in an airtight container or a sealed bag with a paper towel to absorb any excess moisture.
Ingredients to make Moong Sprouts Salad
Sprouted Moong beans: The star ingredient, moong beans, are soaked and allowed to sprout, increasing their nutritional value by enhancing their vitamin and mineral content and making them easier to digest. I have used store-bought sprouted moong beans, easily available in many Indian Grocery Stores. You can use homemade, if available.
Vegetables: I have used onion, tomato, grated carrots, cucumber, green capsicum, and green chilli.
Roasted peanuts: I have used roasted peanuts for a crunch. Gently crush them and add them as a topping.
Herbs: I have used freshly chopped coriander leaves.
Seasonings: This recipe uses salt, cumin powder, amchur powder, Kashmiri red chilli powder, and chaat masala.
Lemon Juice: I used half a lemon for the juice for a tangy and refreshing taste. Increase or decrease according to your taste.
How to make Sprouted Moong Salad with Vegetables
Blanch the Sprouts: Bring a pot of water to a boil. Add the sprouted moong beans and blanch for 3-4 minutes. Drain and rinse with cold water to stop the cooking process. This helps retain a slight crunch.
Prepare the Vegetables: Wash and finely chop the cucumber, carrot, tomato, onion, green chilli and capsicum (bell pepper).
Mix the Ingredients: In a large mixing bowl, combine the blanched sprouts, chopped vegetables, green chilli, and coriander leaves.
Add the roasted cumin powder, chaat masala, red chilli powder, amchur powder, and salt. Pour in the lemon juice and mix everything well to ensure the spices coat the sprouts and vegetables evenly.
Garnish and Serve: Garnish with roasted peanuts for an extra crunch.
Serve immediately to enjoy the fresh and vibrant flavours.
Tips and Suggestions to make the best recipe for sprouts salad
To whip up this salad quickly, sprout the moong beans in advance and store them in the refrigerator. Store-bought Moong Sprouts also work well for this recipe.
Add other vegetables, such as raw mango, radishes, or even fruits like pomegranate seeds, for an extra burst of flavour and colour. Feel free to add other ingredients like diced avocado, boiled potatoes, sweet corn, or grated beetroot.
Adjust the amount of green chilli and red chilli powder according to your spice tolerance. You can customize the spice powders to your choice. You can add black pepper powder, black salt and any other spices.
Experiment with different dressings like green chutney, honey mustard or a creamy tahini for a new twist on the salad.
Along with crushed peanuts, you can add walnuts, roasted almonds, pumpkin seeds, sunflower seeds, or an extra crunch.
Serving Suggestions
- Perfect for a light lunch or dinner. Serve this sprouts salad along with rice for a hearty meal.
- This recipe for sprouted green moong salad complements grilled vegetables or a hearty soup as well.
- Serve in small portions as a refreshing start to any meal or as a quick evening snack.
Frequently asked questions
It’s best enjoyed fresh but can be refrigerated for up to a day. Note that the vegetables may release water over time.
Yes, canned sprouts can be a convenient alternative, but try to use fresh sprouts for the best taste and nutritional benefits.
Yes, you can. While home-sprouted moong beans are fresher and more nutritious, you can also find pre-sprouted moong beans in Indian Grocery Stores. These can be a convenient option if you’re short on time.
Other sprout varieties that can be used in this recipe include chickpea sprouts, moth bean sprouts, and broccoli sprouts.
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Indian Sprouted Moong Salad with Vegetables
Ingredients
- 1 cup Sprouted Moong Beans
- ½ cup Onion finely chopped
- ¼ cup Tomato finely chopped
- ½ cup Cucumber finely chopped
- ½ cup Carrot Grated
- ½ cup Bell Pepper finely chopped
- 1 Green Chilli finely chopped, optional
- 2 tablespoon Coriander Leaves finely chopped
- Salt to taste
- 1 teaspoon Cumin Powder
- 1 teaspoon Chaat Masala
- ½ teaspoon Kashmiri Chilli Powder optional
- ½ teaspoon Aamchur / Dry Mango Powder
- ½ Lemon
- 3 tablespoon Roasted Peanuts optional
Instructions
- Blanch the Moong Sprouts: Bring a pot of water to a boil. Add the sprouted moong beans and blanch for 3-4 minutes. Drain and rinse with cold water to stop the cooking process. This helps retain a slight crunch.
- Alternatively, add a few tablespoons of water to the bowl of sprouted moong and microwave for 4 minutes.
- Prepare the Vegetables: Wash and finely chop the cucumber, carrot, tomato, onion, green chilli and capsicum (bell pepper).
- Mix the Ingredients: In a large mixing bowl, combine the blanched sprouts, chopped vegetables, green chilli, and coriander leaves. Add the roasted cumin powder, chaat masala, red chilli powder, amchur powder, and salt. Add in the lemon juice and mix everything well to ensure the spices coat the sprouts and vegetables evenly.
- Garnish and Serve: Crush the roasted peanuts. Garnish the moong sprouts salad with roasted peanuts for an extra crunch. Serve immediately to enjoy the fresh and vibrant flavours.