Sprouted Moong Salad Recipe

5 from 6 votes

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

Method Stovetop

Prep Time 10

Cook Time 5

Total Time 15

Servings

Calories 227kcal

Author Bhavana Patil

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.

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.

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.

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.

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