Sprouted Moong Salad

Welcome to a world of sprightly ingredients and vibrant flavors! Say hello to Sprouted Moong Salad—where crisp and nutritious sprouted moong (also spelled as mung), mingles with tangy dressing, crunchy veggies, and bursts of freshness.

What should you know about sprouted moong salad?

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Welcome to a world where taste meets well-being!

Moong dal sprout salad is a culinary gem that not only tantalizes your taste buds but also nourishes your body. It’s made with green moong lentils that are widely available. Soaked overnight and sprouted it adds taste, texture, nutrition, and versatility to salads and chaats.

The sprouting process enhances nutritional content, infusing the sprouts with an abundance of Vitamin C, B, and carotene. Moreover, it facilitates mineral absorption, making this salad a true powerhouse of benefits. I love to have this as a light yet filling lunch.

Ready to embark on a wholesome journey that delightfully nourishes your body and pleases your taste buds? Let’s dive in!

Ingredients at a Glance

Ingredients needed to make sprouted moong salad namely a sprig of cilantro, some cut green chillies, a piece of lime, some cubed potatoes, some cut tomatoes, some onions and a bowl of soaked andwashed green moong lentils.

Homemade Moong Sprouts: Experience the pure freshness of homemade moong sprouts that have been carefully nurtured for 2-3 days, resulting in a delightful crunch and nutritional richness.

Potatoes (optional): For additional texture and heartiness, consider adding boiled potatoes, peeled and cut into small cm cubes. Skip this ingredient if desired.

Sweet Crunch of Onions: Enhance the salad’s flavor profile with the addition of 1 small finely chopped onion, providing a delightful sweet crunch. Adjust the quantity to suit your taste preference.

Tanginess and Color with Tomatoes: Elevate your salad with the tanginess and vibrant color of juicy tomatoes. Add as much as desired to impart a refreshing taste that leaves you craving more.

Spice it Up with Green chilies: Tailor the spiciness to your liking by incorporating finely chopped green chilies. Adjust the quantity based on your personal spice tolerance.

Flavorful Cilantro: Discover the aromatic essence of finely chopped cilantro, lending a burst of freshness and enhancing the overall flavor profile of the salad

Healthy Fats from Peanuts: Add a crunch and a dose of healthy fats with 4 cups of roasted peanuts, providing a pleasing textural contrast and a source of nutritional goodness

Tangy Twist of Lime Juice:: To achieve the desired tanginess and balance of flavors, squeeze fresh lime juice over the salad. Adjust the quantity according to your personal taste preferences

Spice it Up with Chaat Masala: For a street-style flavor, consider adding 1 teaspoon of chaat masala.

Salt to Taste: Take into account that chaat masala contains salt, so adjust the overall salt quantity accordingly. Increase or decrease based on your personal taste preference, ensuring a perfect balance of flavors.

How to Sprout Green Moong (Mung) Lentils

A big bowl of sprouted moong lentils and a small bowl of green moong lentils on the side.

Soaking and Rinsing

First things first, you’ll want to rinse and soak green moong lentils for at least 8 hours or overnight.

Sprouting

Once the beans have soaked, drain the water and place them in a glass or metal bowl. At this point, you’ll want to cover the bowl with plastic wrap or cloth and set it in a warm area. I usually keep it in an unheated oven space. Let the beans sit for a day or two and you’ll notice them starting to sprout.

Growing Longer Sprouts

If you want longer sprouts, leave them for an additional day. To keep the sprouts from drying out, consider spraying them with water.

Using Your Sprouts

Your sprouts are now ready to be used.

Preparing Sprouted Moong Salad

Washing the Sprouts

To start off, give your sprouts a good rinse under running water. Once they are clean, transfer them to a strainer to allow any excess water to drain.

Mixing the Ingredients

Next, grab a large mixing bowl and add the sprouts to it. In the same bowl, combine cooked potatoes (diced), tomatoes (chopped), finely chopped green chilies, a pinch of salt, chaat masala, a squeeze of lime juice, peanuts, and finely chopped green coriander leaves (cilantro)

Tossing it All Together

Now, it’s time to toss everything together! Make sure to thoroughly mix all of the ingredients in the dish so that they are well combined. This will ensure that each bite is bursting with flavor.

Serve and Enjoy

Once your sprout salad is well mixed, it’s ready to be served. You can enjoy it right away. Not only is this salad delicious, but it’s also guilt-free, making it a perfect choice for a healthy meal.

Other Protein-Packed Salad Options

Here are some more delicious vegan salads: Hare Chana Chaat, High-Protein Vegetarian Salad, Aloo Chaat, and Crunchy Tangy Mango Salad.

A big bowl of sprouted moong salad with tomatoes, onions, green chillies spices and seasonings. We can see a small bowl of unsprouted green moong lentils that have been soaked in water overnight

Pro tips for Making a Delicious Sprouted Moong Salad

  • Choose your veggies wisely: You can add veggies that complement the nutty taste of sprouted moong, such as cucumbers, carrots, bell peppers, and radishes.
  • Use fresh sprouts: Make sure your sprouted mung beans are fresh, crisp, and not slimy. Old or slimy sprouts can negatively affect the taste of your salad.
  • Adjust add-ons to your taste: While some people like their sprouted moong salad with a bit of heat, others may prefer a more mild taste. Chilli powder or green chillies are completely optional.
  • Experiment with different toppings: Add some extra crunch and flavor to your salad with toppings like fried chickpea noodles (sev), fcrispy tortilla strips, or croutons.
  • Flavorful dressings: A good dressing is key to elevating the taste of your salad. Try citrusy dressings like lemon tahini, or olive oil with a dash of orange juice garlic, and crushed red peppers.
  • Alternate seasoning and spices: If you don’t have black salt or chaat masala, use plain salt and spices like ground cumin, coriander, and black pepper. Dry roasting cumin and coriander in a pan imparts an amazing taste to the salad.
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Sprouted Moong Salad


  • Author: Mish
  • Total Time: 20 mins
  • Yield: 2 1x

Description

A high protein vegan salad bowl made with sprouted green whole moong.


Ingredients

Scale
  • 1 cup green moong sprouts
  • 1 tomato – medium, finely chopped
  • 2 potatoes – medium, boiled peeled, and cut into small cubes
  • 1 onion – small, finely chopped (you can add more if you like the flavor of raw onions)
  • 2 green chilies – finely chopped (optional)
  • ¼ cup coriander leaves (cilantro)– finely chopped
  • ¼ cup peanuts – roasted, whole, or crushed. Avoid if you have a peanut or nut allergy.
  • 1 teaspoon lime juice (lemon juice works too)
  • 1 teaspoon chaat masala
  • ½ teaspoon black pepper powder (optional)
  • 1/4 teaspoon salt (optional)

Instructions

  1. Wash the sprouts under running water and keep them in a strainer so that all the water drains out.
  2. Transfer the sprouts to a large mixing bowl, add boiled potatoes, tomatoes, finely chopped green chilies, salt, chaat masala, pepper powder, lime juice, peanuts, and finely chopped green coriander.
  3. Toss them all very well so that all the ingredients mix well.
  4. Serve immediately and enjoy!

Notes

Chaat masala has salt in it so add less salt in the beginning. You can increase or decrease the quantity depending on your taste.

  • Prep Time: 15 mins
  • Cook Time: 5 mins (assembling)

Keywords: Moong Sprout Salad

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