• Recipes
    • Party Menus
    • Appetizers
    • Breakfast
    • Desserts
    • Cakes, Cookies, and Cupcakes
    • Drinks and Beverages
    • Indian Cuisine
      • Indian Sweets
      • No Onion No Garlic Recipes
      • Vrat Food
    • Main Course
      • Pasta and Noodles
      • Pizza, Burgers, and Sandwiches
    • Slow cooker recipes
    • Soups and Salads
    • Breads and Rolls
  • Instant Pot
  • Reference Guide
    • Kitchen Basics
  • Shop @ Amazon
  • Indian Festivals
  • Work With Me
  • About Us
    • Contact Us
    • Privacy Policy
    ↑
    • Home
    • Work With Me
    • About
    • Contact
    • Disclosure

    RuchisKitchen

    Cooking at your fingertips

    • Recipes
      • Instant Pot
      • Party Menus
      • Appetizers and Snacks
      • Drinks and Beverages
      • Cakes, Cookies, and Cupcakes
      • Desserts
      • Soups and Salads
      • Breads and Rolls
      • Pizza, Burgers, and Sandwiches
      • Pasta and Noodles
      • Main Course
      • Indian Cuisine
        • Indian Dishes
        • Indian Sweets
        • Slow Cooker Recipes
        • Vrat Food
        • No Onion No Garlic Recipes
        • Non veg recipes
      • Breakfast
      • Accompaniments and Sides
    • Kitchen Basics
    • Reference Guide
    • Festivals
    • Shop
    Home » Recipes » Soups and Salads » Healthy Sprout Salad

    Healthy Sprout Salad

    Published On:June 6, 2019 By:Ruchi

    This site uses cookies and affiliate links. As an Amazon affiliate, I earn from qualifying purchases. Please read my disclosure.
    DF
    EF
    GF
    NF
    SP2
    V
    VG
    566shares
    • Share 36
    • Tweet
    Jump to Recipe
    Healthy Sprouts Salad Pinterest image
    How to make a Healthy Sprouts Salad- Pinterest Pin

    Love homemade sprouts? Give this wholesome healthy sprout salad a try that is packed with all kinds of goodness, tons of flavor, and great texture.

    This simple yet and filling healthy sprout salad (green gram) is super easy to make, full of nutrition, and loaded with veggies.

    Healthy Moong Bean sprouts salad - Ruchiskitchen

    Summer is at its peak here, and all I am craving for is no-cook salads. Salads that come together in a jiffy and are non-greasy.

    And when I think of no-cook summer salad, I think of this colorful, light, and refreshing healthy sprout salad.

    This moong dal sprouts salad comes together exceptionally fast using a handful of ingredients and is very versatile.

    You can pretty much incorporate all the summer veggies you love in this recipe. Moong dal sprouts salad

    So if you are craving for a light lunch, that is protein-rich, vegan, and gluten-free then this sprouted moong salad will leave you satisfied and full.

    Moong Dal for Sprouts - Ruchiskitchen

    What grains and nuts are best to sprout?

    Sprouting grains, beans, and nuts have been a common practice 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
    • Kideny beans
    • Fenugreek seeds (Methi)
    • Wheat
    • Barley
    • Ragi
    • Whole green peas
    • Soybean.

    Some of the grains, nuts, and seeds that I have sprouted are:

    NUTS: I have worked with only Almonds, and they grow well. Soak for 1.5 days and sprouts in 3 days.

    BEANS: I have tried a few and below are the soaking and sprouting times

    • Chickpeas: soak for a day and sprouts in 2-3 days.
    • Mung Beans: full two days of soaking and sprouts in 3-4 days.
    • White Beans: soak for 8 hours and sprouts in 2 days. 
    • Black chickpeas: soak for 8 hours and sprouts in 2 days. 

    Check this link on how to make sprouts in a jar?

    SEEDS: I have sprouted only Alfalfa seeds. Soak for 12 hours and sprouts in 3-4 days. Moong dal sprouts salad

    GRAINS: Experimented with Quinoa and it sprouted well. Soak for 5 hours and sprouts in 2 days.

    You can substitute mung beans for any of the above. 

    Note: germination of a seed depends on weather conditions. The hotter the weather, the fast the seed/grain/nut/bean will germinate. Looking for sprouting kit, try this one. It’s really good!

    How to make sprouts - Ruchiskitchen

    Are sprouts good for health?

    Absolutely! how to make moong dal sprouts salad

    • Sprouting aids digestion. For some people, it is tough to digest grains, legumes, and seeds because they are hard on their stomach.
    • The simple process of sprouting 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 the 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 in your diet. 

    How to make sprouts - Ruchiskitchen

    What makes up this Healthy Sprout Salad?

    This hearty mix is a powerhouse salad full of wholesome ingredients:

    • Potatoes: a good source of fiber and potassium.
    • Tomatoes: delivers vitamin C, potassium, folate, and vitamin K.
    • Onions: adds an extra crunch and punch of flavor.
    • Refreshing cucumber: a low-calorie food rich in fiber, vitamin C, K, potassium, and magnesium.
    • Cilantro leaves: adds a distinctive flavor and color to this salad.
    • Lemon Juice: a squeeze of lemon gives it a zesty kick!
    • Aromatic spices

    When combined in a bowl, these ingredients create a beautiful dish!

    Moong dal sprouts salad

    How to make a healthy sprout salad?

    Sprouted moong salad recipe is a straightforward recipe that requires simple steps: healthy sprout salad

    • Chop the veggies. Choose whatever vegetables you have on hand. I have mentioned my tested and tried variations below in the post. Feel free to experiment. 
    • Cook the potatoes until crisp. Allow it to cool comfortably. You can choose other ways to crisp the potatoes – fry the potatoes in oil, or air-fry them or even bake them in a 375 degree F oven until crisp and golden. 
    • Right before you are ready to eat, toss everything together in a large bowl. 
    • Add the seasonings, chopped cilantro leaves, and mix. 
    • ENJOY this nutritious moong sprouts salad that is bursting with flavor!!
    • Can be enjoyed hot or cold. Make ahead and let it 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.

    Assembled sprouts salad

    Can I refrigerate this Healthy Sprout Salad?

    Of course, you can! healthy sprout salad

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

    Step by step Moong Bean Sprouts Salad- Ruchiskitchen

    Other Variations!

    Fresh, colorful and easy to put together salads are my go-to recipes for summer. Something that is bursting in flavor and incorporates the fresh farm produce and sprouts salad perfectly fits the bill.

    As an added bonus, this health sproyt salad is completely customizable!  Some other tested and tried yum additions would be:

    • Avocados healthy sprout salad
    • Caramelized or Steamed carrots
    • Charred Corn kernels
    • Potatoes can be swapped with sweet potatoes
    • Pan tossed nuts like walnuts or slivered almonds
    • Sweet bell peppers
    • Scallions

    Healthy Moong dal Sprout Salad on a plate topped with mint leaves

    Let me know in the comments if you try this healthy sprout salad recipe. Feel free to contact me with any questions or inquiries, and I would be happy to answer them.

    Craving for more, try these other options!

    • Cranberry Bowtie Pasta Salad
    • Chickpea Salad
    • No-Cook Healthy Pasta Salad
    • Healthy and Quinoa Bean Salad

    ORIGINALLY PUBLISHED ON JANUARY 4TH, 2014. UPDATED AND POSTED THE RECIPE AGAIN ON JUNE 6TH, 2019 WITH BETTER PICTURES AND TIPS!

    Have you tried this recipe?
    Leave a star rating by clicking on the ⭐ below!

    Healthy Sprout Salad

    Author : Ruchi
    Love homemade sprouts? Give this wholesome salad a try that is packed with all kinds of goodness, tons of flavor, and great texture. This simple Mung beans sprouts salad is super easy to make, full of nutrition, and loaded with veggies.
    4.31 from 13 votes
    Print Recipe Pin Recipe
    Prep Time 4 mins
    Cook Time 40 mins
    Total Time 44 mins
    Course Sides
    Cuisine Indian
    Servings 8
    Calories 39 kcal

    EQUIPMENT

    • Glass Mixing Bowls
    • Serving Plates
    • Lunch Box – Thermos
    • Sprouting Kit

    INGREDIENTS
     

    • 2 cups Moong Dal Sprouts
    • 1 cup Chopped Onions
    • 1 cup Cucumber (peeled and cubed)
    • 1 cup Potatoes (pan-fried)
    • 1 cup Tomatoes (chopped and without pulp)
    • 3 tablespoons Chopped Cilantro
    • 1 tablespoon Lemon Juice
    • 2 teaspoons Chopped Green Chilies
    • 2 teaspoons Cumin powder
    • 2 teaspoons Chaat Masala
    • Salt to taste
    US Customary – Metric

    INSTRUCTIONS
     

    • Transfer sprouts to a large mixing bowl. Follow the link in the ingredients section on how to make sprouts. 👆
    • Assemble all the ingredients for the salad. In a bowl add potatoes, tomatoes, onions, and cucumber.
    • Give it a good toss. Mix in cilantro, cumin powder, salt, chaat masala, and lemon juice. Mix gently, you can use forks to mix the salad. (see step by step pictures above 👆)
    • Adjust your seasoning. And enjoy the salad -with every bite you will feel the flavors exploding in your mouth.
    • Can't eat raw sprouts, no worries. Try steaming the sprouts. Follow the instructions below. 👇

    RECIPE NOTES

     
    Can I steam these sprouts?
    Of course, you can! Many people can’t digest raw sprouts and avoid eating them. But here is good news, you can steam these sprouts and add it to your salad. 
    For steamed sprouts: Take a container and a strainer. Container’s top and strainer should be of the same size or else the strainer will fall in. Fill the container halfway with water and bring it to a boil. Carefully place the strainer on top of it. The base of the strainer will touch the water. 
    Sprout salad - steam
    Cover the strainer and steam it for 2-3 minutes. Spoon out some sprouts to check if they are soft. How to tell if they are done – they will feel soft in between your fingers. Remove the strainer and allow the sprouts to cool down completely. Do not mix in the salad as the sprouts are soft and they will break.
    NOTE: Sprouts will lose its original bright color after steaming. 
    Sprout salad- steamed sprouts
     
    If using steamed sprouts, then follow these steps: 
    Before adding steamed sprouts, combine all the vegetables in a bowl along with spices, lemon juice, and give it a good toss. Gently stir in the steamed sprouts and toss again. Do the taste test and enjoy!
    Sprout salad - assembling Sprout salad - assemble Sprout salad - mix salad Sprout salad mix in bowl
     

    NUTRITION

    Calories: 39kcal | Carbohydrates: 8g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 16mg | Potassium: 252mg | Fiber: 2g | Sugar: 3g | Vitamin A: 185IU | Vitamin C: 12mg | Calcium: 25mg | Iron: 1.5mg
    Disclaimer: Nutritional information provided above is approximate. Variations may exist due to the ingredients/brands used. Please refer to a Registered Dietitian or Nutritionists if you have any health issues.

    Are you Going to make this recipe? Take a picture and mention @ruchiskitchen! I would LOVE to see how it turned out for you!
    566shares
    • Share 36
    • Tweet

    Looking for more? Try These:

    • Gajar Gobhi Shalgam AcharGajar Gobhi Shalgam Achar
    • Paneer Chur Chur NaanPaneer Chur Chur Naan
    • Urad Dal Ki PinnieUrad Dal Ki Pinnie
    • Dal MakhaniDal Makhani

    Hi, I am Ruchi!

    I am so glad that you're here! This is my happy little food paradise where you will find lots of yummy recipes ranging from healthy dinners to blissful sweet delights. So, grab your aprons and let's cook together. ❤ More About Me
    Follow along:

    Search

    Subscribe Today

    For all your favorite dishes straight to your inbox

    Featured on

    Thanksgiving Recipes

    Chicken Keema puffs on a tray
    Drizzled White Chocolate Cranberry Bundt Cake

    Recipe Key:

    • DFDairy Free
    • EFEgg Free
    • GFGluten Free
    • IPInstant Pot
    • NFNut Free
    • 30Under 30
    • VGVegetarian
    • VVegan
    • NBNo Bake
    • PPaleo
    • SPWeight Watchers Smart Points

    Trending Recipes

    Vegan Thai Peanut Noodles - Ruchiskitchen

    As Featured In:

    Subscribe Today

    For all your favorite dishes straight to your inbox

    Copyright ©2021, RuchisKitchen. All Rights Reserved.