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Healthy Sprout Salad

4.44 from 16 votes
Total: 44 minutes
Serves 8

Do you enjoy eating homemade sprouts, then 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 moong beans sprouts salad is super easy to make and completely customizable to your liking.

Healthy Moong Bean sprouts salad - Ruchiskitchen

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. 

Ingredient list for Moong bean sprout salad

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 juicy plum 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 squeezes 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 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. 

Soak Moong beans overnight

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.  

Moong beans sprouts in pressure cooker

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. 

Instant pot moong beans

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

Instant Pot Moong Beans are ready for salad

How to make a healthy sprout salad?

The sprouted moong salad recipe is a straightforward recipe that requires simple steps:

» 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!!

Moong beans sprout salad on a plate

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.

Moong dal sprouts salad

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:

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

How to make sprouts in a jar

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. 

Moong beans sprout salad on a plate

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

4.44 from 16 votes
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.
Prep: 4 minutes
Cook: 40 minutes
Total: 44 minutes
Calories: 39 kcal
Servings: 8


  • 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
  • teaspoons Chaat Masala
  • Salt to taste


  • 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.
    How to make Moong bean sprouts
  • Add the remaining ingredients for the salad in a bowl – crispy potatoes, tomatoes, onions, and cucumber.
    Assemble: d sprouts salad
  • 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.
    Step by step Moong Bean Sprouts Salad- Ruchiskitchen
  • Adjust your seasoning. And enjoy the salad -with every bite you will feel the flavors exploding in your mouth.
    Moong beans sprout salad on a plate
  • Can't eat raw sprouts, no worries. Try steaming the sprouts.


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 them to your salad. 
For steamed sprouts: Take a container and a strainer. The 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 their 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 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!
Sprout salad - assembling Sprout salad - assemble Sprout salad - mix salad Sprout salad mix in bowl


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: The nutritional information provided above is approximate. Variations may exist due to the ingredients/brands used. These numbers should be considered estimates, as they are not calculated by a registered dietician.
Author: Ruchi
Course: Sides
Cuisine: Indian

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  1. Tanuja Dalvi says:

    Pictures don’t do the justice but awesome awesome way of doing it! mine were so perfect. for the first time I made these and they were amazing. U r great Ruchi, thanks for making cooking so easier for me. I can’t believe I can cook. Happiness returns to my home and family with your cooking.

    • RK says:

      You really cracked me up..Such a sweet comment. Thankss Tanuja. Keep trying recipes and wish that happiness always stays in your family 🙂

  2. My MIL thanks you :) says:

    Made this salad, super good and taste divine. Steamed like you said and my MIL loved it even more (she has teeth problem.. you know old age) She thanks you. Ur recipes are having me glued to the kitchen girl. u rock :0

    • RK says:

      You are very welcome and regards to your Mother-in-law 🙂 Glad to be of help and thanks for stopping by 🙂

  3. Rita says:

    Nicely described

  4. Hannah says:

    Stand out! Just yum! 😊

  5. Alyana Bakshi says:

    5 stars
    This is really a great recipe, I made it for my family reunion and everyone raved about it. I added more cucumber and that was it.

  6. Manmeet says:

    5 stars
    It’s a great recipe. First time making sprouts and they were really good, all long and green. 👌🙏 Thank you Ruchi for sharing your recipes. 😍😍

  7. Carol says:

    5 stars
    Loved this recipe. Instant Pot sprouts were lit. I have always struggled with sprouts being moldy or yellow in color. This method worked great. Thank you Ruchi. I have made a lot so I will be trying your sprouts cutlets next. The salad was yummy. I had added chilies and avocado bites to my salad.