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sprouted moong (mung) salad recipe served in a bowl with lemon wedge on the side
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5 from 1 vote

Sprouted Moong Salad Recipe

Easy, wholesome, and fresh, sprouted moong (mung) salad made from sprouts, fresh vegetables, herbs and, seasonings. Vegan, gluten-free, and oil-free.
Course Salad
Cuisine Indian
Keyword sprouted moong salad
Diet Gluten-Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 6
Calories 227kcal
Author Bhavana Patil


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


  • 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.



  • 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.
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.


Calories: 227kcal | Carbohydrates: 36g | Protein: 14g | Fat: 4g | Saturated Fat: 1g | Sodium: 68mg | Potassium: 792mg | Fiber: 10g | Sugar: 5g | Vitamin A: 1947IU | Vitamin C: 7mg | Calcium: 82mg | Iron: 4mg