Love homemade sprouts? Give this wholesome, healthy sprout salad a try. This nutritious sprouted moong bean salad is overflowing with deliciousness and is packed with healthy proteins, carbs, and fibers that will keep you full and satiated.
In addition to that, this simple yet filling healthy sprout salad is super easy to make and completely customizable to your liking.
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?
This hearty sprouted mung beans salad is a powerhouse salad full of wholesome ingredients like:
» Moong Beans – This is our star ingredient. You can substitute moong beans with sprouted chickpea beans, black chickpeas, or even white peas.
» Potatoes: I have used a medium-sized potato, peeled, cut into 1/2 inch cubes, pan-sauteed, and added to the sprouts salad. The pan-cooked potatoes add a crunchy touch to our salad.
» Tomatoes: Use plum juicy tomatoes for a punch of flavor. Feel free to swap regular tomatoes with cherry tomatoes. Cut them into bite-sized pieces and add them to the salad.
» Onions: For an extra pop of flavor, I have used red onion, peeled, halved, and diced thin. You can use any kind of onion for this salad.
» Cucumber: a low-calorie and rich in fiber refreshing cucumber is a must for our healthy sprout salad. I have peeled the cucumber for that crisp taste and removed the flesh from it. Feel free to leave the peel on if you prefer.
» Cilantro leaves: adds a distinctive flavor and color to this salad.
» Lemon Juice: a few squeeze of lemon gives the salad a zesty kick! Do not add too much lemon juice as it may overpower our salad’s delicate flavors.
» Spices: Of course. To season our salad.
When combined in a bowl, these ingredients create a beautiful dish!
How to make a healthy sprout salad?
The sprouted moong salad recipe is a straightforward recipe that requires simple steps: healthy sprout salad
Chop the veggies – Peel the vegetables. Cut them into 1/4 or 1/2-inch thick for small dice. Set aside.
Cook the potatoes – Heat oil in a pan. Add the potatoes and cook on medium-low heat until crisp, stirring occasionally. Once evenly brown and crisp, remove from pan and set aside. Before adding them to the salad, make sure the crispy potatoes are cooled completely.
Before you are ready to eat, toss everything together in a large bowl.
Add the seasonings, lemon juice, chopped cilantro leaves, and mix until everything is well combined.
Serve on a plate and enjoy this nutritious moong sprouts salad that is bursting with flavor!!
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, then 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.
What other grains and nuts are best to sprout?
Sprouting grains, beans, and nuts have 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.
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 a sprouting kit? Try this. It’s perfect!
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!
| This recipe post has been updated from the archives, first published on January 4th, 2014 |
Healthy Sprout Salad
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)
- 2 tablespoons Chopped Cilantro
- 1 tablespoon Lemon Juice
- 1 teaspoons Chopped Green Chilies
- 1 teaspoons Cumin powder
- 1¼ teaspoons Chaat Masala
- Salt to taste
INSTRUCTIONS
- Peel the vegetables. Cut them into 1/4 or 1/2-inch thick for small dice. Set aside.
- Heat oil in a pan. Add the potatoes and cook on medium-low heat until crisp, stirring occasionally.
- Once evenly brown and crisp, remove from pan and set aside. Before adding them to the salad, make sure the crispy potatoes are cooled completely.
- Transfer sprouted moong beans to a bowl.
- Add the remaining ingredients for the salad in a bowl – crispy 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.
- 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.
RECIPE NOTES
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 their original bright color after steaming.
If using steamed sprouts, then follow these steps:
Before adding steamed sprouts, combine all the vegetables in a bowl and spices, lemon juice, and give it a good toss. Gently stir in the steamed sprouts and toss again. Do the taste test and enjoy!
