Sprouted Moong Salad
Looking for a healthy, light, and protein-packed dish that’s quick to make and full of flavor? This Sprouted Moong Salad is your perfect choice. With its crunchy texture, refreshing veggies, and zesty lemony flavor, this salad is not just nourishing but also incredibly satisfying.
This salad is something close to my heart — growing up, my mother used to serve it on warm afternoons as a wholesome snack or quick lunch.
It was always a part of our family’s go-to recipes, especially during summer.
The best part?
It’s budget-friendly, vegan, and doesn’t require any cooking at all if your moong sprouts are already ready.
Whether you’re looking for a light meal, side dish, or post-workout snack, this sprouted moong salad fits the bill.
Why you’ll love this
- Packed with plant-based protein: Sprouted moong is rich in protein and fiber, keeping you full and energized.
- Easy and quick to prepare: No fancy cooking needed. Just mix and enjoy.
- Refreshing and customizable: You can toss in seasonal vegetables or adjust spice levels to taste.
- Perfect for weight management: Low in calories, high in nutrients — ideal for a clean-eating lifestyle.
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Cuisines: Indian, Fusion, Vegan
Servings: 2 servings
Estimated Cost: $2
Equipment:
- Mixing bowl
- Knife
- Cutting board
- Spoon or spatula
- Citrus juicer (optional)
Ingredients
- 1 cup sprouted moong beans (green gram)
- ½ cup finely chopped cucumber
- ½ cup chopped tomato (seeds removed)
- ¼ cup finely chopped red onion
- 1 green chili, finely chopped (optional)
- 2 tbsp finely chopped coriander (cilantro)
- Juice of ½ lemon (or to taste)
- Salt to taste
- Black pepper to taste
- ½ tsp roasted cumin powder
- A pinch of chaat masala (optional for tang)
Step-by-Step Instructions
- Prepare the sprouts: If using homemade moong sprouts, make sure they are well rinsed and drained. If using store-bought, give them a quick rinse.
- Chop veggies: Finely chop cucumber, tomato (remove seeds for less moisture), onion, green chili, and coriander.
- Mix it up: In a mixing bowl, add the sprouted moong along with all the chopped vegetables.
- Season: Add salt, black pepper, roasted cumin powder, and chaat masala (if using).
- Add lemon juice: Squeeze fresh lemon juice over the salad.
- Toss and serve: Mix everything gently until well combined. Serve fresh.
Nutrition Facts
Per serving (approximate):
- Calories: 120
- Protein: 8g
- Carbohydrates: 18g
- Fiber: 5g
- Fat: 1g
- Vitamin C: 25% DV
- Iron: 10% DV
Tips for Success
- Use fresh sprouts: Sprouts should smell fresh and have no slimy texture.
- Avoid watery tomatoes: Remove the seeds to keep the salad crisp.
- Customize veggies: Add grated carrots, bell peppers, or pomegranate for extra flavor and nutrition.
- Chill before serving: A short chill in the fridge enhances the taste and crunch.
Sprouted Moong Salad
Ingredients
- 1 cup sprouted moong beans green gram
- ½ cup finely chopped cucumber
- ½ cup chopped tomato seeds removed
- ¼ cup finely chopped red onion
- 1 green chili finely chopped (optional)
- 2 tbsp finely chopped coriander cilantro
- Juice of ½ lemon or to taste
- Salt to taste
- Black pepper to taste
- ½ tsp roasted cumin powder
- A pinch of chaat masala optional for tang
Instructions
- Prepare the sprouts: If using homemade moong sprouts, make sure they are well rinsed and drained. If using store-bought, give them a quick rinse.
- Chop veggies: Finely chop cucumber, tomato (remove seeds for less moisture), onion, green chili, and coriander.
- Mix it up: In a mixing bowl, add the sprouted moong along with all the chopped vegetables.
- Season: Add salt, black pepper, roasted cumin powder, and chaat masala (if using).
- Add lemon juice: Squeeze fresh lemon juice over the salad.
- Toss and serve: Mix everything gently until well combined. Serve fresh.
Notes
- Use fresh sprouts: Sprouts should smell fresh and have no slimy texture.
- Avoid watery tomatoes: Remove the seeds to keep the salad crisp.
- Customize veggies: Add grated carrots, bell peppers, or pomegranate for extra flavor and nutrition.
- Chill before serving: A short chill in the fridge enhances the taste and crunch.
Common Questions
Can I use boiled moong instead of sprouts?
Yes, lightly boiled moong works too, but sprouted moong has more enzymes and nutrients.
How long can I store this salad?
It’s best consumed fresh, but you can store it in the fridge for up to 8 hours in an airtight container.
Can I skip onions and garlic?
Absolutely. It’ll still taste great without them and will suit sattvic or Jain diets.
How do I sprout moong at home?
Soak moong overnight, drain, wrap in a muslin cloth, and keep in a warm place for 24–36 hours until sprouts appear.
Hope this refreshing Sprouted Moong Salad brings a burst of health and flavor to your plate.
Whether you’re following a clean diet or just craving a crunchy snack, this dish won’t disappoint.
Stay healthy and happy cooking!
