Sprouted Moong Salad is a healthy, wholesome, nutritious recipe with sprouted mung beans, crunchy vegetables, and tangy Indian spices. It's super fast and ready in just 10 minutes!
Serve this mung bean salad as an appetizer or side dish alongside dal-rice or grilled chicken, fish, or paneer.
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I love salads for their beautiful color and texture. And when I can get a salad made in only 10 minutes - with plant-based protein to top it off - that is a feat for me in the kitchen.
Plus, it's completely vegan, gluten-free, oil-free - and optionally nut-free - with the choice to make ahead and customize it with any veggies you please.
Let's get started!
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Ingredients - Notes & Substitutions
The ingredients for this mung bean salad are broken down into two parts - salad and seasoning. Let's take a look at what we need:
For Salad
- Sprouted Mung Beans: Sprouted moong beans or mung beans (also known as green gram) are easy to make at home using this easy sprouted lentil recipe. But this salad can be made with any lentil or bean sprouts, so pick your favorite kind.
- Tomatoes: Use your favorite variety of tomatoes, such as cherry, grape or Roma.
- Cucumber: Stick with English or Persian cucumbers, as these have a milder flavor with thinner skins and smaller seeds.
- Carrots: For sweetness, color, and crunch! Swap them out for radishes, bell peppers, or sweet corn.
- Red Onion: For savory flavor and bite.
- Jalapeno: Adds a kick of spice. Fresno or serrano chiles are also great options.
- Cilantro: For fresh, herbal flavor.
- Peanuts: I love the robust flavor of peanuts here. But you can swap them out for slivered almonds, chopped walnuts, or pumpkin seeds, or skip them altogether.
For Seasoning
- Salt: Pink Himalayan sea salt or black salt (kala namak) really enhance the veggies and spices.
- Roasted Cumin Powder: Cumin adds a nice level of earthy, smoky flavor.
- Red Chili Powder: Kashmiri red chile powder is preferred, but use whatever you have on hand.
- Chaat Masala: For a pop of acidity and zing.
- Lime Juice: Adds a nice citrus flavor and really enhances the veggies.
Scroll to the recipe card for a detailed list of ingredients and quantities.
How to Make Sprouted Moong Salad
This moong salad recipe is a cinch to make! All it takes is some chopping and a gentle toss. Here's how:
Optional Steaming Step: I like to partially steam the sprouts to soften them a bit. For that, I sprinkle a couple of tablespoons of water on them and microwave for one minute. This step is totally optional.
Add mung bean sprouts to a salad bowl. Then, add chopped tomatoes, cucumber, carrots, onion, and jalapeno to the bowl.
Add salt, roasted cumin, red chili, and chaat masala powder along with freshly squeezed juice of a lime.
Finish with chopped cilantro and peanuts. Using two spoons, toss the salad well. Check for seasoning and adjust the taste to your liking.
Enjoy immediately or refrigerate until ready to eat.
Serving Suggestions
Moong sprout salad is best served cold. It can be served as a light and healthy appetizer, side dish or as a snack. You could try:
Lunch: Serve it alongside chicken tikka or paneer tikka for a low carb meal, or add some veggies to complete your dal and rice.
Dinner: The subtle Indian flavors really complement heartier dishes like chicken tikka masala, dal makhani or paneer butter masala.
Snack: I even sneak a few spoonfuls as a healthy snack to munch on between meals.
How to Store & Make Ahead
Leftover moong salad will keep for up to 2 days in an airtight container in the fridge. After the 2-day mark, the vegetables break down too much and become mushy.
Make-Ahead Instructions: Prepare the sprouts, chop the veggies and store each in two separate Tupperware containers in the fridge. Toss it all together with the nuts, salt, spices, and lime juice when ready to serve.
Recipe Tips & Notes
- Sprout mung beans: Rinse and soak the moong beans in clean water overnight. Drain the beans, then transfer them to a mason jar sealed with a damp paper towel, muslin cloth or cheesecloth. Keep in a warm place until sprouts develop, which should take 1-2 days.
- Steaming sprouts: I like to steam the sprouts to soften them just a bit, but you can make this salad with raw sprouts as well.
- Customize the vegetables: You can add vegetables of choice, such as radish, bell peppers, boiled potato, beetroot, sweet corn, and even fruits like raw mango or papaya, and pomegranate arils.
- Nuts: Swap the roasted peanuts for slivered almonds, chopped walnuts, and pumpkin seeds, or skip them altogether if you like.
- Add your favorite sprouts: Make this salad with any lentil or bean sprouts you like.
Frequently Asked Questions
Moong sprouts can be eaten raw or lightly steamed to soften them a bit. If you are purchasing store-bought moong sprouts, it's best to cook them lightly to rid of any possible contaminants.
Sprouts for salad can be anything you prefer, including lentils, beans or chickpeas. If making sprouts at home, it's important to only use whole beans and legumes. Split varieties will not work.
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📖 Recipe
Sprouted Moong Salad (Mung Bean)
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Ingredients
For Salad:
- 1 cup sprouted mung beans moong dal sprouts
- ½ cup tomatoes (cherry/Grape/Roma) chopped
- ½ cup cucumber (Persian or English)chopped
- ½ cup carrots chopped
- ⅓ cup red onion chopped
- ½ jalapeno seeded and finely chopped (optional)
- 2 tablespoons cilantro leaves chopped coarsely
- 2 tablespoons roasted peanuts chopped coarsely
For Seasoning
- ¼ teaspoon Himalayan pink salt or Black salt (kala namak) adjust to taste
- ½ teaspoon roasted cumin powder
- ¼ teaspoon red chili powder adjust to taste or skip for mild
- 1 teaspoon chaat masala
- 1 tablespoon fresh lime juice ½ lime
Instructions
- Optional Steaming Step: I like to partially steam the sprouts to soften them a bit. For that, I sprinkle a couple of tablespoons of water on them and microwave for one minute. This step is totally optional.
- Add mung bean sprouts to a salad bowl. Add chopped tomatoes, cucumber, carrots, onion and jalapeno to the bowl.
- Add salt, roasted cumin, red chili and chaat masala powder along with freshly squeezed juice of lime.
- Finished with chopped cilantro and peanuts.
- Using two spoons, toss the salad well. Check for seasoning and adjust the taste to your liking.
- Enjoy immediately or refrigerate until ready to eat.
Notes
- Sprout mung beans: Rinse and soak the moong beans in clean water overnight. Drain the beans, then transfer them to a mason jar sealed with a damp paper towel, muslin cloth or cheesecloth. Keep in a warm place until sprouts develop, which should take 1-2 days.
- Steaming sprouts: I like to steam the sprouts to soften them just a bit, but you can make this salad with raw sprouts as well.
- Customize the vegetables: You can add vegetables of choice, such as radish, bell peppers, boiled potato, beetroot, sweet corn, and even fruits like raw mango or papaya, and pomegranate arils.
- Nuts: Swap the roasted peanuts for slivered almonds, chopped walnuts, and pumpkin seeds, or skip them altogether if you like.
- Add your favorite sprouts: This salad can be made with any lentil or bean sprouts, so pick your favorite kind.
abbeautycare says
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Aneesha says
Thank You!
srimayyia says
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Aneesha says
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so sweet says
Great Post
Aneesha says
Thank you!
so sweet says
Good Blog
Aneesha says
Thank you!