Easy, healthy, wholesome, and fresh, sprouted moong salad recipe made from mung bean sprouts, fresh vegetables, herbs, nuts, and, a few Indian seasonings. Vegan, gluten-free, and oil-free.
Today, I am sharing a simple sprout salad with mung bean sprouts, carrots, cucumber, onions, tomatoes, and 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, and nuts to make them 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. When you are ready to serve, squeeze some lime juice, and salt, and mix well.
Jump to:
- Why You will Love this Sprout Mung Salad Recipe
- How to Make Sprouts at Home?
- Mung Bean Sprouts Benefits
- Ingredients to make Sprout Salad Recipe
- How to Make Sprouted Mung Bean Salad
- Serving Suggestions for Sprouts Salad
- Storage & Make-Ahead
- Tips for Indian Mung Bean Salad
- Variations
- Frequently Asked Questions
- More Moong Recipes
- More Salad Recipes
- Sprouted Moong Salad Recipe
Why You will Love this Sprout Mung Salad Recipe
- Quick and easy to make
- Nutritious
- Healthy
- Low-calorie, prtoeina and fiber-rich
- Perfect side dish or a light lunch
- Vegan, Gluten-Free, and 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 a day or two.
- You will see them sprouting. If you want longer sprouts, then keep them for one more day (splash some water on the sprouts, so they don't dry up). You can use sprouts in salads, and curries. Sprouts can be refrigerated for up to 3 to 4 days in an airtight container.
Mung Bean Sprouts Benefits
- Mung Bean Sprouts are an excellent source of vitamin K, C, minerals and iron.
- Great source of plant-based protein for vegetarians
- High-fiber content and low glycemic index, great for diabetic patients.
- They are low in calories and fat.
- They are a good source of antioxidants.
- Aids digestions
Ingredients to make Sprout Salad Recipe
- Sprouted Moong beans: I have used only sprouted moong beans in this salad; you may also sprout other legumes like moth beans, chickpeas, and horse gram and add them to this salad. You can use either homemade or store-bought sprouts. These days you can also find moong sprouts from 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, which is usually added to the chaats.
- Seasonings: I have used salt, black pepper, and chaat masala. Chaat Masala (I like the Everest brand) is easily available in Indian grocery or on Amazon.
- Lime Juice: I used the juice of half a lime. Also, feel free to increase or decrease according to your preference.
How to Make Sprouted Mung Bean 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 and slightly tender). Remove, drain excess water and keep aside. You can also steam the sprouts for 5-6 minutes using the Instant pot pressure cooker.
This step is optional, You can use raw moong sprouts directly in the salad.
In a large mixing bowl, combine mung bean sprouts, onions, cucumber, tomatoes, carrots, green chili, cilantro, roasted peanuts, and seasonings like chaat masala, salt, black pepper, and lime juice. Toss to combine.
Serve immediately or refrigerate the moong sprouts salad for 30 minutes and then serve.
Serving Suggestions for Sprouts Salad
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.
Storage & Make-Ahead
- Make-Ahead: Prep the mung bean sprouts, veggies, and herbs the night before serving and store them in separate air-tight glass containers. When you are ready to serve, toss the salad ingredients with nuts, seasonings, and lime juice.
- Storage: Leftover moong salad will last in the refrigerator for up 1-2 days in an airtight container or mason jar.
Tips for Indian Mung Bean Salad
- Steaming sprouts: You can make this salad with raw sprouts, but I highly recommend steaming or parboiling them before using them in the salad. Cooking sprouts reduces the risk of bacteria.
- Indian Chaat style: You can make chaat style salad by adding coriander mint chutney and tamarind chutney for this sprout salad recipe.
- Serve Immediately: Salads taste fresh and are best when served immediately after preparation. Salads leave out the water and get soggy after adding seasonings or salt to the veggies.
Variations
- Other kinds of sprouts: You can use your choices of sprouts, like chickpeas sprouts, moth bean sprouts, pea sprouts, horse gram sprouts, and alfalfa sprouts or a combination of them to this salad.
- Other vegetables: You can add other vegetables such as grated beetroot, bell peppers, red radish, red cabbage, raw mango, and, sweet corn.
- Fruits: You may add pomegranate arils, and chopped apples to add sweetness and extra nutrition to the salad.
- Add other nuts or seeds: If you don't like roasted peanuts, you may replace them with roasted almonds, walnuts, cashews, or seeds like pumpkin seeds, sunflower seeds, or flax seeds for extra crunch.
- Other spices: You can add spices like roasted cumin powder to add an earthy and nutty flavor to the salad.
- Fresh herbs: You can add mint leaves for freshness and bright flavors.
Frequently Asked Questions
Some of the best sprouts for salads are sprouts from Mung bean, moth bean, lentils, horse gram, and chickpeas.
Moong sprouts can be eaten raw in salads, or sandwiches. They can be cooked and used in stir-fries, curries, khichdi, soups, and chaat. It is recommended to steam or parboil sprouts to get rid of possible contaminants.
If you use store-bought moong sprouts, rinse them well in water before consuming them to remove any dirt or residue.
This sprout salad recipe will stay fresh for up to a day or two in the refrigerator when stored in an airtight container. Bean sprouts are best when served super fresh and cold.
More Moong Recipes
More Salad Recipes
- Laccha Pyaaz (Indian Onion Salad)
- Chickpea Salad with Yogurt dressing
- Boiled Peanut Salad
- Sweet Corn Pomegranate Salad
- Kakdi Koshimbir
- Avocado Cucumber Tomato Salad
- Chickpea Cucumber Salad
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Sprouted Moong Salad Recipe
Equipment
Ingredients
- 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)
- 1 green chili finely chopped (optional)
- ¼ cup roasted peanuts
- ½ teaspoon chaat masala
- salt and black pepper to taste
- juice of half lime
- 2 tablespoons coriander leaves
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 and slightly tender). Remove, drain excess water and keep aside. You can also steam the sprouts for 5-6 minutes using the Instant pot pressure cooker.This step is optional, You can use raw sprouts directly in the salad.
- In a large mixing bowl, combine mung bean sprouts, onions, cucumber, tomatoes, carrots, green chili, cilantro, roasted peanuts, and seasonings like chaat masala, salt, black pepper, and lime juice. Toss to combine.
- Serve immediately or refrigerate the moong sprouts salad for 30 minutes and then serve.
Video
Notes
Tips for Indian Mung Bean Salad
- Steaming sprouts: You can make this salad with raw sprouts, but I highly recommend steaming or parboiling them before using them in the salad. Cooking sprouts reduces the risk of bacteria.
- Indian Chaat style: You can make chaat style salad by adding coriander mint chutney and tamarind chutney for this sprout salad recipe.
- Serve Immediately: Salads taste fresh and are best when served immediately after preparation. Salads leave out the water and get soggy after adding seasonings or salt to the veggies.
Variations
- Other kinds of sprouts: You can use your choices of sprouts, like chickpeas sprouts, moth bean sprouts, horse gram sprouts, and alfalfa sprouts, or a combination of them to this salad.
- Other vegetables: You can add other vegetables such as grated beetroot, bell peppers, red radish, red cabbage, raw mango, and, sweet corn.
- Fruits: You may add pomegranate arils, and chopped apples to add sweetness and extra nutrition to the salad.
- Add other nuts or seeds: If you don't like roasted peanuts, you may replace them with roasted almonds, walnuts, cashews, or seeds like pumpkin seeds, sunflower seeds, or flax seeds for extra crunch.
- Other spices: You can add spices like roasted cumin powder to add an earthy and nutty flavor to the salad.
- Fresh herbs: You can add mint leaves for freshness and bright flavors.
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 a day or two.
- You will see them sprouting. If you want longer sprouts, then keep them for one more day (splash some water on the sprouts, so they don't dry up). You can use sprouts in salads, and curries. Sprouts can be refrigerated for up to 3 to 4 days in an airtight container.
Nutrition
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elaine dsa says
Tried this recipe yesterday. Was yummy. I did not have cucumber so I added fresh figs. Combination was yummy. Thank you for sharing!
P.S. I also mistakenly sprouted Urad Dal - but turned out yummy anyways. 🙂
Bhavana Patil says
Hello Elaine, thank you for trying out the recipe & improvising it to suit your needs 😊 Have a great day 😊