Sprouts Salad Recipe
Sprouts Salad, also known as Sprouted Moong Salad, is a simple and protein-rich salad made with moong bean sprouts, fresh vegetables, herbs and spices. The ingredients are lightly seasoned and tossed together without any heavy dressing. This salad is vegan, gluten-free and low in fat. It is a quick, healthy dish that can be served as a light meal or side.
About Sprouts Salad Recipe
This sprouts salad is a simple, healthy dish made with moong sprouts, fresh vegetables and basic seasonings. It is light yet filling and comes together quickly.
You can easily grow moong sprouts at home and use them fresh in this recipe. If you prefer, you can also use store-bought sprouted moong. For best results, I recommend using fresh Homemade Sprouts.
Table of Contents
Once the moong beans are sprouted, mix them with vegetables, herbs and seasonings. You can adjust the flavors to your liking. Make it spicy, tangy or slightly sweet.
If you want a more filling option, you can also check my Paneer Salad.
One important point to remember is to cook the moong sprouts before using. You can boil or steam them till just tender. They should be cooked but not mushy, so that a slight crunch remains. If you prefer, you can keep them slightly undercooked for more bite.
Apart from this salad, you can also use sprouted moong in chaat recipes like Pani Puri, Bhel Puri, Dahi Papdi Chaat or make traditional curries like Usal.
This healthy sprouts salad is a good option for busy days. It works well for students, working professionals or anyone who wants a quick and wholesome meal. It is especially suitable during summer.
More Healthy Salad Recipes To Try
How to make Sprouts Salad (Step-By-Step)
Prepare Moong Sprouts
1. Firstly, you have to sprout the moong beans. Follow my detailed guide with video and stepwise photos to know more on making homemade Mung Bean Sprouts.
2. Once the moong sprouts are ready, rinse 2 cups of the moong bean sprouts thoroughly in water a few times using a strainer or colander.
3. Drain all of the water. Then, either steam or boil the moong sprouts till completely cooked, but not mushy. You can even keep them half cooked if you want a crunchy taste.
You can opt to cook the sprouts in a pan or steam in a steamer pan or pot. Add water as required to steam or cook whichever method you follow.
4. Next, drain the water from the cooked moong sprouts.
5. Measure all the ingredients and keep them ready for making the Sprouts Salad.
Make Sprouts Salad
6. Take the steamed or boiled moong sprouts in a large mixing bowl or vessel.
7. Add ¼ to ⅓ cup finely chopped onions and about ⅓ to ½ cup finely chopped tomatoes.
8. Next, add 1 finely chopped green chili (about ½ to 1 teaspoon) and 1 finely chopped boiled potato (optional).
You can choose to skip adding potatoes if you prefer. Alternatively add some boiled sweet potato cubes instead of potatoes.
For small kids skip the green chillies and also the red chilli powder.
9. Then, add ¼ teaspoon red chili powder (or cayenne pepper or paprika) and ½ or 1 teaspoon chaat masala (optional).
Skip chaat masala if you do not have it and add about ¼ to ½ teaspoon of roasted cumin powder or ground cumin.
10. Mix very well.
11. Lastly, season with salt and pour 1 teaspoon lemon juice or as required. Mix well.
Check the taste and add more of the spices and seasonings like salt, red chilli powder, chaat masala and lemon juice if needed.
12. Garnish with 1 to 2 tablespoons of chopped coriander leaves.
12. Serve the Sprouts Salad immediately with a few lemon wedges.
Dassana’s Recipe Tips
- The moong sprouts may develop a stinky smell and become slimy to touch due to the formation of fungus or any other microorganism on them while sprouting. In this case, do not use those beans and trash them.
- To make this salad, the moong sprouts have to be first steamed or boiled till completely cooked, but not mushy. Do this in an open pan and not a pressure cooker in order to avoid the beans from turning into a lumpy mass. To have a crunch in the salad, you can also keep the moong sprouts half cooked.
- The water which is used to boil/steam the sprouts is nutrient-rich. It can be used for cooking or watering the plants and herbs in your kitchen garden.
- The spice powders and seasonings can be adjusted according to your taste preferences.
Variations
I usually add finely chopped onion, tomato and green chili, along with black salt and a few drops of lemon juice in this sprouts salad. I prefer it this way, often as a simple breakfast.
You can also add boiled potatoes or sweet potatoes along with the vegetables. Sweet potatoes give a slightly sweet taste and are a good alternative to regular potatoes.
For a slight sweetness, add fruits of your choice. Citrus fruits like orange or sweet lime pair well with moong sprouts. You can also add pomegranate, mango or apple.
To add some crunch, include roasted peanuts or seeds like sunflower, sesame or pumpkin seeds.
Health Benefits
This sprouts salad is nutritious and makes for a wholesome addition to your meals.
Moong sprouts are a good source of plant-based protein and fibre, which help keep you full and support digestion.
They also contain vitamins, minerals and antioxidants that support overall health.
Since this salad is light and low in fat, it can be included in a balanced diet for weight management.
Common Doubts
Can I carry this sprouts salad in a lunch box? Will it stay fresh?
Yes, you can pack it in a lunch box. For best taste, add onions just before serving or skip them, as they release moisture and change the smell after a few hours.
Can I use raw moong sprouts in this salad?
It is better to use steamed or lightly cooked moong sprouts. You can cook them till just tender so they still have a slight crunch.
My moong sprouts turned mushy while pressure cooking. How can I avoid this?
Cook the sprouts in an open pan with some salted water instead of pressure cooking. Keep an eye and cook till just done. Do not overcook.
Can I stir-fry the moong sprouts before adding to the salad?
Yes, you can lightly sauté them in a little oil. This adds a different flavor and works well.
How long does it take to grow moong sprouts?
Moong beans usually start sprouting within a day. For longer sprouts, it can take 2 to 3 days depending on the temperature and quality of beans.
Why are my moong beans not sprouting?
Old or aged beans may not sprout well. Always use fresh beans. Warmer temperatures also help in better sprouting.
Step by Step Photo Guide Above
Sprouts Salad Recipe
Ingredients
- 2 cups Mung Bean Sprouts
- ¼ to ⅓ cup finely chopped onions or 1 small-sized onion
- ⅓ to ½ cup finely chopped tomatoes or 1 small to medium-sized tomato
- ½ to 1 teaspoon finely chopped green chillies or 1 green chilli – optional
- ¼ teaspoon red chilli powder or ¼ teaspoon cayenne pepper or paprika
- ½ to 1 teaspoon chaat masala – optional
- 1 teaspoon lemon juice or as required
- 1 boiled potato or boiled sweet potato, peeled & finely chopped – optional
- salt or rock salt (edible and food grade) or black salt, as required
- 1 to 2 tablespoons chopped coriander leaves – for garnish
- 2 lemon slices – for garnish
Instructions
Boiling moong sprouts
- Firstly, you have to sprout the moong beans. Check this detailed method to make homemade Mung Bean Sprouts.
- Once the moong sprouts are ready, rinse them in water a few times. Drain all the water.
- Place the sprouts in a pan or pot or steamer pan. Add water as needed and boil or steam the sprouts till they are softened and cooked well. But make sure not to overcook them until mushy.
- You can even keep them half-cooked if you want a crunchy taste.
- Then, drain all of the water from the cooked sprouts.
Making sprouts salad
- Take the cooked moong sprouts in a large bowl or vessel.
- Add finely chopped onions and finely chopped tomatoes.
- Next, add finely chopped green chilies and boiled potato cubes (optional).
- Add red chili powder (or cayenne pepper or paprika) and chaat masala (optional). Mix very well.
- Lastly, season with salt and pour lemon juice. Mix well.
- Garnish the sprouted moong salad with coriander leaves and lemon slices..
- Serve Sprouts Salad immediately.
Dassana’s Notes
- Use moong bean sprouts that are fresh. Do not use sprouts that smell stinky or have an unpleasant odor. If they are slimy to touch or show the presence of fungus or mold, discard them.
- You can adjust the seasonings according to your preferences.
- Add veggies like chopped cucumber, grated carrots or beets to make the salad more nutritious and colorful. You can also choose to add unripe raw green mangoes for that bright tart taste in the salad.
- Skip chaat masala if you do not have it. Add about ½ teaspoon of ground cumin powder or roasted cumin powder.
- Cook the sprouts in a pan or a steamer pan. Cooking them in a pressure cooker may make them mushy and too soft.
- The recipe can be scaled to make for larger servings.
Nutrition
Sprouts Salad recipe from the blog archives was first published on April 2013.
Very nice recipe.
Thank you for the feedback. Glad to know you liked the recipe.
So delicious and wonderful recipe
This salad works well as a mid morning snack for me especially in this hot weather.I skipped the potato,but added finely chopped cabbage and grated carrot.Also love the variations that you have suggested.
thanks winnie. yes various raw vegetables can be added to make the salad more healthier. salads are so good in this hot weather.
Hi,
Can I carry this sprouted veges in my lunch box with all these garnishing??? Will it stay in the same condition as in the morning one???
sunayna, you can carry the sprouts salad in the tiffin. just avoid adding onions and they release a lot of water and their aroma also changes after some hours. or you can less onions.
Hi,
Can we use the sprouted moong raw or do we need to steam/boil?
Thanks
Renu
its always better to steam or cook the sprouted moong beans.
I’m a school going girl and i m found of cooking I have tried alot of dishes from your blog and seriously everyone loved them :)?? you are an amazing writer !!
🙂
thankyou so much disha 🙂 and wish you all the best.
ur ol d receipes vch i hv tried r simply yummy n easy , vneva i feel lyk tryin ny new dish i olwys go thru ur receipe thnx n kp it up
thankyou so much bina 🙂 and you are welcome.
very easy and heathy salad Thank You
Love ol ur receipes dassana…All are yummy…
thanks komal
Very simple and I loved it. I used your recipe’s in my college practical..
thanks jasmina. glad to know
This is a very useful site. I tried some recipes like besan ka laddoo, jeera rice etc and my friends loved those foods. Thanks Amitji….
welcome suptinil.
It is a very good site i love this.
thank you ! I love it very much .
welcome rajat
Thanks,
Best part is you have made it very simple. Thanks a lot.
regards
welcome prashant
Very useful easy tasty quick salad
thanks radha
Just a quick thank you for your comprehensive and delicious recipes. Thrilled to have found your blog!
Best,
Indira
welcome indira. keep visiting the blog.
thanks a lot for the web site.
can I get regular mails of new recipes.
welcome yatin. i have added your email in the mailing list.
Hey…..I m Nahid and I use ur recipe in my school practica n I got full marks…thanks Dassana 4 this recipe
welcome nahid
Amazing recipe…already tried & tested… Sprouts are actually very good for health & are powerhouse of nutrients.
Thanks for making simple
thanks arifa
Hi
Thank you for this easy and nutritious sprouts salad…i steam the sprouts and top it with some roasted peanuts…comes out great and is very filling.
adding roasted peanuts is a good idea ashwini.
I’m a veggie and i see many things here. Will try this in 2 days.. by that time sprouts should be ready 🙂
Hi Dassana,
I love sprout salads/ koshimbirs and this one looks awesome and tempting. Wish I could just have it through the pics.
By the way, can u let me know how have u boiled the moong? If we pressure cook them, they don’t turn out like these. They become kind of lumps and lose the green colour as well. Please advice.
Thanks!
Suruchi
hi suruchi. firstly thanks. secondly i just cooked the sprouts in an open pan in some water to which some salt has been added. it did not take long to cook them. you can also cover the pan and cook them. i generally don’t pressure cook sprouts. i always cook them in an open pan. here i have used both moong sprouts as well as moth/matki sprouts. i just love moth sprouts and i have to have them at least in a week either in salads, bhel or usal.
Thanks Dassana! I will try the same 🙂
Wow!! i love this