Healthy Sprout Salad

My staple today; is a healthy Moong bean Sprouts salad that is packed with pan-cooked crispy potatoes, cucumbers, juicy plum tomatoes, and topped with oh-so-delicious pomegranate pearls. Sound yum, right!

It’s amazingly delicious!

I love this sprouts salad so much, and I can eat it every single day for lunch and for dinner too. The best part, sprouted moong is an interesting way to include some nutritious sprouts in your kid’s diet. 

Healthy sprout salad!

You are going to LOVE this healthy sprouted moong bean salad as it’s packed with all kinds of goodness from sprouting the beans. Sprouted beans-

» Aids digestion. It is tough for some people to digest grains, legumes, and seeds because they are hard on their stomachs.

» Sprouting’s simple process unlocks the essential enzymes in germinated seeds, beans, and grains, making them easier to digest.

» Sprouted seeds are a great source of fiber and are loaded with antioxidants. In reality, a sprouted seed has far more vitamins and nutrients than dry grain. 

» Sprouting is a great way to release all the vital nutrients stored in the dry grains/beans. healthy sprout salad

» After soaking, the sprouted beans, seeds, and grains become low in calories, high in fiber and vitamins. They are also a great source of magnesium, riboflavin, vitamins C and K. 

» Sprouted seeds are a great way of incorporating proteins and other healthy nutrients into your diet. 

What makes up this Healthy Sprout Salad?

How to make Moong Bean Sprouts in an Instant Pot? 

Use these easy step-by-step instructions to make Moong bean sprouts in your Instant Pot in less than 36 hours. To be more precise, 28-30 hours.

No cheesecloth or extensive work is required. Simply soak the beans, rinse a couple of times, and you will have delicious and nutritious Instant Pot moong bean sprouts to munch on.

1. Sort through the moong beans to remove all the pebbles and gritty things. 

2. Rinse the moong beans until tap water. Rub the grains in between your fingers to get rid of all the residues. 

3. Transfer the rinsed beans to a clean bowl. Soak the beans in enough water to cover the dal by about an inch. Make sure the grains are completely submerged in water. Soak the moong beans for 8-10 hours or overnight. 

4.  Always use a large bowl to soak the beans as soaked and rehydrated moong beans will swell and double in size. 

5. Add 1/3 cup of water to the Instant pot insert. Place an Instant Pot steamer basket in the insert. 

6. Add the soaked moong beans to the steamer basket. 

7. Cover the insert pot insert with a glass lid. Turn the Instant Pot ON. Select the “Yogurt” option on the front panel. The default setting is 8 hours, therefore, press the “+” option to set the time to 10 hours.

8. After 10 hours, you will see tiny sprouts coming out of the moong beans. If you want longer sprouts, then proceed to the next step.  

9. Drain and change the water in the insert. Remove the steamer basket and rinse the sprouted beans thoroughly under tap water. Do not rub the grains. 

10. Return the steamer basket to the Instant Pot insert.

11. Cover it with the glass lid and set the timer for another 10 hours by selecting the “Yogurt”setting. 

12. After 10 hours, you will enjoy the perfectly sprouted moong beans. 

Enjoy these delicious and nutritious Instant Pot moong bean sprouts in salads, cutlets , and chilas. 

Recipe tips to make the Best Healthy Sprouts Salad

» Easy to make – This moong dal sprouts salad comes together exceptionally fast using a handful of ingredients and is very versatile.

» Customizable – You can pretty much incorporate any seasonal veggies you love in this healthy sprouted mung bean salad as it’s completely customizable, and some tested and tried healthy additions include-

• Avocados 
• Caramelized or Steamed carrots
• Charred Corn kernels
• Boiled sweet potatoes
• Pan tossed nuts like walnuts or slivered almonds
• Sweet bell peppers, and 
• Scallions

» Crispy potatoes – There are many other ways to cook crispt potatoes for our healthy sprout salad-

• fry the potatoes in oil.
• Air-fry them or
• Bake them at @ 375 degrees F in the oven until crisp and golden. 

» Make-ahead – Can be enjoyed hot or cold. Make this sprouted moong bean salad in advance and allow it to chill in the refrigerator.  Allow the flavors to mingle for a couple of hours. I have always felt that the flavors get better when served chilled. 

» It is perfect for lunch or a light dinner or as an accompaniment to any meal.

Can I refrigerate this Healthy Sprout Salad?

Of course, you can! healthy sprout salad

Just make sure not to add any spices or lemon juice to the salad while storing. Simply toss the veggies with sprouts and store them.

This sprouted moong bean salad will store well for up to 24 hours in the refrigerator. When ready to serve, mix in the spices, lemon juice and combine it well. 

Can I freeze moong dal sprouts salad?

Many people do, but personally, I like them fresh. But if you want to freeze healthy sprout salad, blanch the raw sprouts in hot water for 2-3 minutes. Allow it to cool, store in an airtight container or plastic bag, and freeze. 

I don’t have an Instant Pot. Can I still make Sprouts?

Of course, you can. Either you can follow the traditional method to make the sprouts in a jar ( mentioned in this link), or you can do it in an oven.

• If you have an oven with light, just rinse the moong beans and put them in a sieve.
• Place a plate underneath to collect the water droplets.
• Turn the oven light on, cover the sieve with a plate, and place the sieve inside the oven. Leave it overnight.
• The mung beans will sprout a little in the warmth of the light. If you prefer longer sprouts, rinse the beans again and leave them in the oven all day long (with the light on).

Try this method; it works wonders. Before the arrival of Instant Pot, this was my way of making sprouts – tried and tested for years.

What other grains and nuts are best to sprout?

Sprouting grains, beans, and nuts has been common in Eastern countries for many years. Studies have found that sprouting (germinating a seed) increases the availability of nutrients in grains, beans, and nuts. You can sprout every lentil and every grain. Like:

• Peanuts Moong dal sprouts salad
• Black beans
• Kidney beans
• Fenugreek seeds (Methi)
• Wheat
• Barley
• Ragi
• Whole green peas
• Soybean.

You can use this same method to sprout the beans as mentioned above. 

Looking for a traditional way to make moong bean sprouts – Check this link on how to make sprouts in a jar?

PROTIP  — Germination of a seed depends on weather conditions. The hotter the weather, the fast the seed/grain/nut/beans will germinate. 

Let Me Know What You Think!

So if you are craving a light lunch that is protein-rich, vegan, and gluten-free, give this healthy sprout salad a try, and enjoy it with a cup of hot tea. And don’t forget to sprinkle some chaat masala on top for a tangy touch.

This moong bean sprout salad will leave you satisfied and full for a very long time.

Should you make this sprouted moong bean salad or any variation of it, please let me know your thoughts by sharing your comment below. 

And don’t forget to share it with your family and friends.

Craving for more, try these other options!