Name: Sprouted Moong Salad Recipe
Prep time: 10 min
Total time: 10 min
Cuisine: Indian
Ingredients: 1 cup sprouted moong beans (green gram); 1/2 cup cucumber, chopped; 1/2 cup tomato, chopped; 1/4 cup red onion, finely chopped; 1 green chili, finely chopped (optional); 2 tablespoons fresh coriander leaves, chopped; 1 tablespoon lemon juice; 1/2 teaspoon roasted cumin powder; 1/4 teaspoon black salt; 1/4 teaspoon regular salt (or to taste); 1/4 teaspoon black pepper; 1 tablespoon olive oil (optional)

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If you’re looking for a vibrant, protein-packed dish that’s as nourishing as it is refreshing, you’ll absolutely love this Sprouted Moong Salad. Brimming with crunchy veggies, tangy citrus, and a hint of spice, this salad is a celebration of flavors and textures in every bite. It’s not only a staple in my kitchen for quick lunches and energizing sides, but also a wonderful way to enjoy a healthy, gluten-free, and vegan meal that never feels like a compromise. Sprouted Moong Salad is the kind of recipe that you’ll find yourself coming back to again and again, whether you’re meal-prepping for the week or simply craving something light and delicious.

Sprouted Moong Salad Recipe - Recipe Image

Ingredients You’ll Need

The beauty of this Sprouted Moong Salad lies in its simplicity. Each ingredient has a purpose, contributing a burst of flavor, crunch, or color that makes every spoonful irresistible. Here’s a look at what you’ll need and why each one matters.

Sprouted Moong Beans (1 cup): These little green gems are the heart of the salad, bringing a nutty flavor and loads of plant-based protein.
Cucumber (1/2 cup, chopped): For crisp freshness and a cooling bite that balances the spices beautifully.
Tomato (1/2 cup, chopped): Adds juiciness and a touch of natural sweetness that brightens up the entire dish.
Red Onion (1/4 cup, finely chopped): Offers a sharp, zesty kick and a pop of color.
Green Chili (1, finely chopped, optional): For a subtle heat that wakes up your palate—adjust or skip as you like.
Fresh Coriander Leaves (2 tablespoons, chopped): Lend a burst of herbal aroma and vibrant green color.
Lemon Juice (1 tablespoon): Brings everything together with bright, tangy notes.
Roasted Cumin Powder (1/2 teaspoon): Adds a warm, earthy depth that’s classic in Indian salads.
Black Salt (1/4 teaspoon): Infuses a unique savory flavor you can’t get from regular salt alone.
Regular Salt (1/4 teaspoon, or to taste): Essential for enhancing all the other flavors.
Black Pepper (1/4 teaspoon): Gives a gentle heat and complexity.
Olive Oil (1 tablespoon, optional): For a silky finish and a touch of healthy fat—totally optional but recommended for richness.

How to Make Sprouted Moong Salad

Step 1: Prepare the Veggies and Sprouts

Start by gathering all your fresh veggies and sprouted moong beans. Chop the cucumber, tomato, red onion, and green chili (if you like it spicy) into small, even pieces. This ensures every bite of your Sprouted Moong Salad will be perfectly balanced and bursting with flavor.

Step 2: Combine in a Mixing Bowl

In a large mixing bowl, add the sprouted moong beans, cucumber, tomato, onion, green chili, and chopped coriander leaves. The bigger the bowl, the easier it is to toss everything together without making a mess!

Step 3: Add Seasonings and Lemon Juice

Sprinkle in the roasted cumin powder, black salt, regular salt, and black pepper. Drizzle the lemon juice over the top, along with olive oil if you’re using it. These seasonings tie the whole salad together, adding citrusy zing, warmth, and just the right hint of saltiness to your Sprouted Moong Salad.

Step 4: Toss Gently to Combine

Use a large spoon to gently toss the salad until all the ingredients are evenly coated and mixed. Take care not to mash the sprouts—they’re meant to stay crisp and intact for the best texture.

Step 5: Let the Flavors Meld

Let your Sprouted Moong Salad sit for 5 to 10 minutes before serving. This quick rest allows the flavors to mingle and intensify, making every bite even more delicious.

How to Serve Sprouted Moong Salad

Garnishes

A generous sprinkle of freshly chopped coriander leaves right before serving adds a gorgeous pop of color and a burst of aroma. If you’re feeling fancy, try topping your Sprouted Moong Salad with a handful of pomegranate seeds or grated carrot for extra crunch and a sweet-tart contrast.

Side Dishes

This salad is a star on its own but also pairs beautifully with simple Indian flatbreads like roti or paratha. Serve it alongside a warm bowl of dal or a light soup for a wholesome, balanced meal that feels both satisfying and nourishing.

Creative Ways to Present

For a fun twist, serve your Sprouted Moong Salad inside lettuce cups for easy handheld bites, or layer it in mason jars for a colorful picnic treat. It also makes a fantastic topping for open-faced toast or crackers when you’re craving a healthy snack.

Make Ahead and Storage

Storing Leftovers

If you find yourself with extra Sprouted Moong Salad, simply transfer it to an airtight container and refrigerate. It keeps well for 24 to 36 hours, though you may want to freshen it up with a little extra lemon juice or coriander before serving again.

Freezing

Freezing isn’t recommended for this salad, since fresh veggies and sprouts can lose their crispness and become watery after thawing. For the best taste and texture, enjoy your Sprouted Moong Salad fresh from the fridge.

Reheating

There’s really no need to reheat this salad—it’s meant to be served chilled or at room temperature. If you prefer a slightly softer texture, you can steam the moong sprouts before assembling the salad, but the rest is best enjoyed as-is.

FAQs

Can I use store-bought sprouted moong beans?

Absolutely! Store-bought sprouts work perfectly for Sprouted Moong Salad and save you time. Just give them a good rinse before using to ensure they’re fresh and crisp.

What if I don’t like raw onions or chilies?

Feel free to skip them or swap for milder options. You could use spring onions for a gentler flavor, or leave out the chili altogether if you prefer a milder salad.

How do I sprout moong beans at home?

Rinse and soak whole moong beans overnight, then drain and wrap them in a damp cloth. Leave them in a warm spot for 12-24 hours until you see tiny sprouts. They’re now ready for your Sprouted Moong Salad!

Is this salad suitable for meal prep?

Definitely! You can prep all the veggies and sprouts in advance. Just add the lemon juice and salt right before serving to keep everything crisp and fresh.

Can I add other vegetables?

Of course! Grated carrots, bell peppers, or even a handful of corn can add more color and flavor to your Sprouted Moong Salad. Don’t be afraid to make it your own.

Final Thoughts

There you have it—an easy, wholesome recipe that brings out the best in humble ingredients. I hope this Sprouted Moong Salad finds a regular spot at your table, whether you’re whipping up a quick lunch or sharing a healthy side with friends and family. Give it a try and let its fresh flavors brighten your day!

Sprouted Moong Salad Recipe

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4.7 from 6 reviews

Author: admin
Total Time: 10 minutes
Yield: 2 servings 1x
Diet: Vegan

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Description

Sprouted Moong Salad is a refreshing and nutritious Indian vegan dish combining protein-rich sprouted moong beans with fresh vegetables and tangy spices. This no-cook salad is easy to prepare, rich in fiber, and perfect as a light lunch or a healthy side dish.

Ingredients

Scale

Salad Ingredients

1 cup sprouted moong beans (green gram)
1/2 cup cucumber, chopped
1/2 cup tomato, chopped
1/4 cup red onion, finely chopped
1 green chili, finely chopped (optional)
2 tablespoons fresh coriander leaves, chopped

Seasoning

1 tablespoon lemon juice
1/2 teaspoon roasted cumin powder
1/4 teaspoon black salt
1/4 teaspoon regular salt (or to taste)
1/4 teaspoon black pepper
1 tablespoon olive oil (optional)

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Instructions

Combine Ingredients: In a large mixing bowl, add sprouted moong beans, chopped cucumber, tomato, red onion, green chili if using, and coriander leaves. Mix them gently to combine.
Add Seasonings: Pour in lemon juice, sprinkle roasted cumin powder, black salt, regular salt, black pepper, and drizzle olive oil if desired. Toss the salad gently ensuring the spices coat all ingredients evenly.
Rest and Serve: Let the salad sit for 5–10 minutes to allow the flavors to meld. Serve fresh and chilled for the best taste experience.