Green Moong Sprouts Salad is a vibrant, nutritious, and refreshing salad that brings together the wholesome goodness of sprouted green moong beans with a medley of fresh vegetables and aromatic spices. This salad is not only a feast for the eyes with its colourful presentation but also a powerhouse of essential nutrients, making it a perfect choice for health-conscious individuals.
Green moong beans, when sprouted, are rich in proteins, vitamins, and minerals, enhancing their nutritional profile and making them easier to digest.
Whether you are following a vegan, vegetarian, or a clean-eating lifestyle, sprouted green moong salad is an excellent addition to your diet. Enjoy this delicious and healthful salad as part of your regular meals to boost your energy and vitality.
🥗 What is Green Moong Sprouts Salad?
Green Moong Sprouts Salad is a light, refreshing, and nutrient-dense dish made from sprouted green moong beans (also known as mung beans) mixed with fresh vegetables, herbs, and a tangy dressing. The salad is naturally high in protein, fiber, and essential vitamins, making it an ideal choice for a healthy meal or snack.
It’s often enjoyed as a detox salad, post-workout meal, or as part of a weight-loss diet due to its low calorie and high satiety value. The crunchy texture of sprouts combined with crisp vegetables like cucumber, tomato, and onion makes it both flavorful and satisfying.
🌿 Health Benefits of Green Moong Sprouts
- Rich in Plant-Based Protein:
Sprouted moong is a great source of vegetarian protein that supports muscle repair and energy production. - Boosts Digestion:
Sprouting breaks down complex starches, making moong beans easier to digest and enhancing nutrient absorption. - Supports Weight Loss:
Low in calories and high in fiber, moong sprouts keep you full for longer, reducing unhealthy snacking. - Packed with Antioxidants:
Sprouted moong contains antioxidants that help combat free radicals, promoting youthful skin and better immunity. - Improves Heart Health:
The fiber and potassium in sprouts help regulate cholesterol and blood pressure levels. - Regulates Blood Sugar:
Sprouted moong has a low glycemic index, making it suitable for diabetics.
Green Moong Sprouts Salad Recipe:
Green Moong Sprouts Salad is my favourite summer salad and it’s hearty enough to be a meal on its own. Perfect for a light meal, a wholesome snack, or a side dish, sprouts salad is incredibly versatile and can be customized to suit various taste preferences. The crunchy vegetables, combined with the tangy lemon juice and the flavourful spices, create a delightful blend of textures and flavours that are sure to please your palate.
- For this sprouts salad, firstly rinse 1 cup of green moong beans thoroughly in water.
- Soak them in enough water for 6-8 hours or overnight.
- Drain the water and transfer the soaked beans to a clean cloth or sprout maker.
- Keep them in a warm place for 10-12 hours until they sprout. Rinse the sprouts once or twice during this period to keep them moist.
- Once the sprouts are ready, place the sprouts in a steam basket.
- Fill the pressure cooker base with about 1-2 inches of water. Ensure that the water level is below the bottom of the steaming basket.
- Place the cooker plate at the bottom. Bring the water to a boil.
- Now place the sprouts colander in the cooker. Close the lid (don’t put the valve)
- Steam the moong sprouts for about 5 minutes, till tender but still slightly crunchy.
- Remove the sprouts basket from the cooker.
- Allow the steamed sprouts to cool slightly before using them.
- Peel, cube and boil the potatoes until tender.
- Next, chop the onion, tomato, cucumber, green chili, and coriander leaves.
- Grate the carrot.
- To assemble the salad, in a large mixing bowl, combine the sprouted green moong beans, chopped onion, tomato, cucumber and green chili.
- Add grated carrot, boiled potatoes and chopped coriander leaves to the bowl.
- Squeeze the juice of one lemon over the salad mixture.
- Add salt to taste, black pepper powder, amchur powder and chilli powder.
- Toss all the ingredients together until well combined.
- Taste and adjust the seasoning if necessary.
- Serve the salad immediately or chill it in the refrigerator for 30 minutes for a refreshing taste.
- Enjoy this healthy, protein-packed Green Moong Sprouts Salad as a refreshing snack or a light meal!
From protein-rich quinoa bowls to detox cucumber mixes, our healthy Salad Recipes, especially Quinoa Salad, will inspire you to eat clean and stay fit, then do try out
🍽️ Serving Suggestions for Sprouts Salad
- Serve it chilled or at room temperature as a healthy snack or side dish.
- Pair it with roti, paratha, or rice dishes for a balanced meal.
- Enjoy it as a light lunch or evening snack with a glass of buttermilk or fresh lime juice.
- Serve in small bowls or lettuce cups as party appetizers.
- Top it with sev or roasted peanuts for a crunchy twist when serving guests.
🥒 Variations for Sprouted Moong Salad
- Fruit Twist:
Add chopped apples, pomegranate, or oranges for a sweet and tangy flavor. - South Indian Style:
Temper mustard seeds, curry leaves, and urad dal in a little oil, and pour over the salad. - Yogurt Dressing:
Mix in a spoonful of curd or Greek yogurt with salt and pepper for a creamy variation. - Spicy Masala Style:
Add a dash of chaat masala, black salt, and green chutney for a street-food-inspired version. - Mediterranean Style:
Add olives, cherry tomatoes, feta cheese, and a drizzle of olive oil and lemon juice. - Boiled Sprouts Option:
Steam or lightly boil the sprouts if you prefer a softer texture instead of raw crunch.
💡 Tips for Perfect Moong Bean Sprouts Salad
- Use Fresh Sprouts:
Always use freshly sprouted moong beans for the best taste and nutrition. - Avoid Over-Steaming:
If you prefer steamed sprouts, steam for only 5–7 minutes to maintain crunch and nutrients. - Chill Before Serving:
Refrigerate the salad for 15–20 minutes before serving for a refreshing taste. - Add Lemon Juice Just Before Serving:
This keeps the vegetables crisp and enhances the tangy flavor. - Customize the Spice Level:
Adjust chili or chaat masala based on your spice tolerance. - Consume Fresh:
Sprouts can turn soggy if left too long after mixing; prepare just before serving for freshness.
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✨ Yellow Lentils Dal — A comforting, protein-rich Indian classic perfect for everyday meals. 🍲
🌿 Green Gram Dosa — A crispy and nutritious South Indian delight made with green gram batter. 🥞
🍯 Sweet Pongal — A festive South Indian dessert made with rice, moong dal, jaggery, and ghee. 🍚
Sprouted Moong Salad recipe details below:
Mung Bean Sprouts Salad
Ingredients
- 1 cup green moong beans whole green gram
- 1 cup potatoes peeled, cubed, boiled
- 1 cup cucumber finely chopped
- ¾ cup tomato finely chopped
- ¾ cup onion finely chopped
- 1 cup carrot grated
- 2 green chilies finely chopped
- 2 tablespoons fresh coriander leaves chopped
- 1 ½ tablespoon lemon juice
- 1 teaspoon amchur powder
- 1 tsp red chilli powder
- 2 tsp salt
- ½ tsp black pepper
Instructions
- For this mung beans sprouts salad recipe, wash 1 cup of green moong beans thoroughly.
- Soak them in water for 6-8 hours or overnight.
- Drain the water and tie the soaked beans in a clean muslin cloth or place them in a sprouting jar.
- Keep them in a warm place for 10-12 hours, rinsing them with water once or twice to ensure they remain moist. Once they sprout, give them a final rinse under cool water.
- Fill a pressure cooker with about 1-2 inches of water, ensuring that the water level is below the bottom of the steamer basket. Place the cooker plate at the bottom and heat the water.
- Place the moong sprouts in the steamer basket. Spread them out evenly to ensure even steaming.
- Once the water comes to a boil, place the steamer basket in the cooker and close the lid (remove the valve).
- Allow the sprouts to steam for about 5 minutes, till then turn tender but still slightly crunchy.
- Once the sprouts are done, turn off the heat and carefully remove the steamer basket from the pot. Let the steamed sprouts cool slightly before using them in the salad.
- Meanwhile, peel, cube and boil the potatoes till tender.
- Chop the onion, tomato, green chillies. Peel and chop the cucumber.
- Grate the carrot.
- In a large mixing bowl, combine the green moong sprouts, chopped cucumber, tomato, onion, green chillies, boiled potatoes and grated carrot.
- Add the finely chopped coriander leaves.
- Sprinkle the lemon juice over the salad.
- Add the amchur powder, red chilli powder, pepper and salt.
- Toss the salad well to ensure all the ingredients are evenly mixed and coated with the seasoning.
- Transfer the salad to a serving bowl.
- Serve Mung Beans Sprouts Salad immediately for the best flavour and crunch.
Notes
- For added crunch, you can include finely chopped bell peppers, pomegranate seeds, or roasted peanuts
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