Easy, wholesome, and fresh, sprouted moong (mung) salad recipe made from sprouts, fresh vegetables, herbs and, seasonings. Vegan, gluten-free, and oil-free.
But today I am sharing a simple sprout salad where I have used mung bean sprouts, carrots, cucumber, onions, tomatoes along with roasted peanuts to make a colorful, crunchy, and nutritious salad. This salad is made at least once a week at our home.
In Karnataka, the place I grew up, this sprouted mung bean salad is also known as Hesarukalu Kosambari where Hesarukalu means "Moong" and Kosambari in Kannada (language in Karnataka) means "Salad". We add freshly grated coconut and a tempering of mustard seeds, cumin, curry leaves, and asafoetida to the salad. It is served as a side dish at most weddings and festive occasions.
Play around with the ingredients and feel free to add your favorite vegetables, nuts to make it more nutritious and tasty. You can also add other legume sprouts to this dish. If you are making this ahead then chop the veggies, prepare the sprouts and store all the ingredients in an airtight container in the refrigerator and when you are ready to serve squeeze some lime juice, salt, and mix well.
This Sprouts Moong Salad recipe is
- Easy and quick
- Healthy
- Protein and fiber rich
- Vegan
- Gluten-Free
- Oil-free
How to Make Sprouts at Home?
- To sprout the whole green moong bean, rinse and soak them in clean water for at least 8 hours or overnight.
- Drain the water and keep the drained moong bean in a bowl, cover it and keep it aside in a warm place for the day or two.
- You will see them sprouting. If you want longer sprouts, then keep it for one more day (splash some water on sprouts so they don't dry up). You can use sprouts in salads, curries. Sprouts can be refrigerated for up to 3 to 4 days in an airtight container.
Sprouted Moong Bean Salad Ingredients
- Sprouted Moong beans: I have used only sprouted moong beans in this salad, you may also sprout other legumes like black chana dal, chickpeas, horse gram and add to this salad. These days you can also find moong sprouts from the Indian grocery stores.
- Vegetables: I have used cucumber, shredded carrots, onions, tomatoes, and green chili. You may also add grated raw mango when in season.
- Roasted peanuts: I have roughly crushed roasted peanuts in a mortar and pestle. It gives a nice crunch.
- Herbs: I used finely chopped coriander leaves. If you are making chaat style then you can also add green chutney that is usually added to the chaats.
- Seasonings: I have used salt, black pepper, chaat masala. Chaat Masala ( I like the Everest brand) is easily available in the Indian grocery or Amazon.
- Lime Juice: I used the juice of half lime. Also, feel free to increase or decrease according to your preference.
How to Make Sprouted Moong Salad
Boil some water in a large pot. Parboil the sprouts i.e., add the moong sprouts into the boiling water and cook for about 5-6 minutes (until they are half cooked). Remove, drain excess water and keep aside.
This step is optional, You can use raw sprouts directly in the salad.
In a large mixing bowl add sprouts and all the other ingredients and mix well.
Serve immediately or refrigerate the moong sprouts salad for 30 minutes and then serve.
Serving Suggestions
You can pair this Healthy Moong Sprouts bean salad with soup for lunch or dinner. You can also serve it as a side dish with steamed rice and dal or eat it as a snack with your evening masala tea.
Variations
- You can add other vegetables such as grated beetroot, bell peppers, red radish, raw mango, and, sweet corn.
- You may also add pomegranate arils for extra nutrition and color.
- If you don't like roasted peanuts, you may replace them with roasted almonds or seeds like pumpkin seeds, sunflower seeds, or flax seeds for extra crunch.
- You can make this salad with raw sprouts, but I like to parboil or steam them to use in the salad.
FAQs
This sprouts salad recipe will stay fresh up to a day or two in the refrigerator when stored in an airtight container.
More Moong Recipes
More Salad Recipes
- Chickpea Salad with Yogurt dressing
- Boiled Peanut Salad
- Kakdi Koshimbir
- Avocado Cucumber Tomato Salad
- Chickpea Cucumber Salad
Sprouted Moong Salad Recipe
Ingredients
Measuring cup used 1 cup = 250 ml
- 1 ½ cups sprouted moong beans
- 2 tablespoons onion finely chopped
- 1 medium tomato de seeded and chopped (about ½ cup)
- 1 medium carrot shredded (about 1 cup)
- 1 medium persian cucumber diced (about ¾ cup)
- 2 tablespoons coriander leaves
- ¼ cup roasted peanuts
- 1 green chili finely chopped (optional)
- juice of half lime
- ½ teaspoon chat masala
- salt and black pepper as needed
Instructions
- Boil some water in a large pot. Parboil the sprouts i.e., add the moong sprouts into the boiling water and cook for about 5-6 minutes (until they are half cooked). Remove, drain excess water and keep aside.This step is optional, You can use raw sprouts directly in the salad.
- In a large mixing bowl add sprouts and all the other ingredients and mix well.
- Serve immediately or refrigerate the moong sprouts salad for 30 minutes and then serve.
Notes
Variations
- You can add other vegetables such as grated beetroot, bell peppers, red radish, raw mango, and, sweet corn.
- You may also add pomegranate arils for extra nutrition and color.
- If you don't like roasted peanuts, you may replace them with roasted almonds or seeds like pumpkin seeds, sunflower seeds, or flax seeds for extra crunch.
- You can make this salad with raw sprouts, but I like to parboil or steam them to use in the salad.
How to Make Sprouts at Home?
- To sprout the whole green moong bean, rinse and soak them in clean water for at least 8 hours or overnight.
- Drain the water and keep the drained moong bean in a bowl, cover it and keep it aside in a warm place for the day or two.
- You will see them sprouting. If you want longer sprouts, then keep it for one more day (splash some water on sprouts so they don't dry up). You can use sprouts in salads, curries. Sprouts can be refrigerated for up to 3 to 4 days in an airtight container.
Nutrition
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