Easy And Healthy Sprouted Moong Salad Recipe

If you’re searching for a healthy, flavorful, and easy-to-make salad, look no further than this Sprouted Moong Salad! 

Packed with vibrant vegetables, refreshing lime, and crunchy peanuts, this salad is as wholesome as it is delicious.

Whether you’re serving it as a light meal, a side dish, or a healthy snack, this salad is sure to impress. It’s naturally vegan, gluten-free, and oil-free, making it suitable for nearly everyone. 

Plus, it’s highly customizable—add your favorite veggies, fruits, or spices for a personal twist!

Let’s dive into the recipe and discover why this sprouted moong salad is a must-try for your table.

Why You’ll Love This Recipe

This sprouted moong salad is not just healthy—it’s a complete package of convenience, taste, and nutrition! Here’s why:

• Super Healthy: Packed with protein, fiber, and essential vitamins, it’s perfect for a balanced diet.
• Quick to Make: With minimal prep time, you can have this salad ready in under 15 minutes!
• Versatile Ingredients: Use what you have on hand—almost any fresh veggies or herbs will work.
• Low-Calorie & Guilt-Free: A perfect choice for a light meal or snack.
• Diet-Friendly: Vegan, gluten-free, and oil-free, making it suitable for a wide range of dietary needs.
• Great for Meal Prep: Prep the components ahead of time and assemble right before serving for ultimate freshness.

Ingredients You’ll Need For This Sprouted Moong Salad

Here’s everything you’ll need to make this vibrant and healthy salad:

• 1 cup mung bean sprouts
• ¼ cup roasted peanuts
• Juice of 1 lime
• 1 small cucumber, diced
• 1 medium tomato, diced
• 1 small carrot, grated
• 1 small onion, thinly sliced
• 1 green chili, finely chopped (adjust to taste)
• Fresh coriander leaves, chopped
• Salt and black pepper, to taste
• ½ teaspoon chaat masala (optional for a tangy kick)
• Green chutney or grated raw mango (optional for added flavor)

How to Make Sprouted Moong Salad

Follow these simple steps to create a fresh and flavorful salad:

Step 1: Prepare the Sprouts

1. Rinse and soak whole mung beans overnight in water.
2. The next day, drain the water, cover the beans with a damp cloth, and leave them in a warm spot for 1–2 days to sprout.
3. Once sprouted, rinse them thoroughly and store in the fridge if not using immediately.

Step 2: Cook the Sprouts (Optional)

• Parboil the sprouts in boiling water for 5–6 minutes until slightly tender, or steam them for a softer texture. This step is optional; raw sprouts work just as well.

Step 3: Prep the Vegetables

• Dice the cucumber and tomato, grate the carrot, and slice the onion. Finely chop the green chili and coriander leaves.

Step 4: Combine the Ingredients

• In a large mixing bowl, combine the sprouts, vegetables, roasted peanuts, lime juice, and seasonings. Toss gently to coat everything evenly.

Step 5: Serve and Enjoy

• Serve the salad immediately for the freshest flavor. For a chilled version, refrigerate for 30 minutes before serving.

Serving Suggestions

Sprouted moong salad is versatile and pairs well with a variety of dishes:

• Side Dish: Serve with dal, steamed rice, or flatbreads for a complete Indian meal.
• Light Snack: Enjoy it on its own with a hot cup of masala tea.
• BBQ Companion: A healthy, refreshing addition to grilled veggies or plant-based patties.

Storage Instructions

This salad is best enjoyed fresh, but here’s how to store leftovers:

• Refrigeration: Store in an airtight container in the fridge for up to 1–2 days. Note that the salad may become watery after a few hours due to the vegetables.
• Meal Prep: Prepare the sprouts and vegetables ahead of time and store them separately. Assemble the salad just before serving for optimal freshness.

Variations to Try

Here are some fun ways to customize your sprouted moong salad:

• Chaat-Style Salad: Add coriander mint chutney and extra chaat masala for a tangy, flavorful twist.
• Mixed Sprouts: Use a combination of chickpeas, lentil sprouts, or pea sprouts for variety.
• Extra Veggies: Toss in grated cabbage, diced bell peppers, or even corn kernels for added crunch.
• Fruit Infusion: Add diced apples, pomegranate seeds, or raw mango for a touch of sweetness and acidity.
• Nuts and Seeds: Swap peanuts for cashews, walnuts, or sunflower seeds for a different texture.
• Herbal Touch: Sprinkle fresh mint or parsley for a burst of freshness.

Tips for the Perfect Salad

• Wash Thoroughly: Rinse the sprouts and vegetables well before use to ensure they’re clean.
• Serve Fresh: Assemble and serve the salad immediately for the best flavor and texture.
• Avoid Overcooking: If you’re parboiling the sprouts, don’t overcook them—they should still have a slight crunch.
• Adjust Spice Levels: Reduce or omit green chili if serving to kids or anyone sensitive to spice.

Final Thoughts

This Sprouted Moong Salad is a simple, nutritious, and delicious dish that’s perfect for any time of day. It’s quick to make, endlessly customizable, and packed with health benefits. 

Whether you’re enjoying it as a meal, snack, or side dish, this salad is sure to become a household favorite.

So why wait? Try this recipe today and discover how delicious healthy eating can be!

Ready to try something new? How about our Mango Corn And Black Bean Salad?

Frequently Asked Questions