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If you’re looking for a fresh, nutritious, and incredibly vibrant salad to brighten up your meals, the Sprouted Moong Salad Recipe is an absolute winner. This salad bursts with the natural crunch of sprouted moong beans, the juicy sweetness of cherry tomatoes, and the zesty punch of lemon juice, all tied together with a sprinkle of chaat masala and fresh cilantro. It’s simple to prepare yet full of flavor and texture, making it a perfect healthy option for any time you want something light, satisfying, and packed with goodness.
Ingredients You’ll Need
These ingredients are refreshingly straightforward but carefully chosen to create a symphony of tastes and colors. Each element enhances the overall salad, ensuring it’s lively, crunchy, tangy, and herbaceous all at once.
- Sprouted moong beans: The star ingredient — crunchy, slightly nutty, and full of protein and fiber.
- Cherry tomatoes: Add a juicy burst of natural sweetness and vibrant red hue.
- Cucumber: Provides a cool, crisp texture that balances the beans perfectly.
- Red onion: Thinly sliced for a sharp, pungent contrast that wakes up the salad.
- Fresh cilantro: Chopped to deliver an herbal freshness that lifts all the other ingredients.
- Juice of 1 lemon: Brightens the salad with a fresh citrus tang that marries all flavors beautifully.
- Chaat masala: A spice blend that adds a subtle tangy and savory note, making the salad irresistibly addictive.
- Salt and pepper: To taste — the essential seasonings that enhance every bite.
How to Make Sprouted Moong Salad Recipe
Step 1: Prepare the Sprouted Moong Beans
Start by giving your sprouted moong beans a thorough rinse under cold water. This step is key to removing any dust or residue and ensures the sprouts are fresh and crisp. Drain them well so your salad doesn’t turn soggy.
Step 2: Mix the Fresh Vegetables
In a large bowl, toss together the diced cherry tomatoes, diced cucumber, and thinly sliced red onion. These vegetables are the foundation that adds juicy sweetness, refreshing crunch, and a little bite to the salad’s texture profile.
Step 3: Add Herbs and Spices
Sprinkle in the chopped cilantro and the fragrant chaat masala. The cilantro brings brightness and a lovely herbal note, while chaat masala adds a tangy warmth that is uniquely satisfying.
Step 4: Brighten with Lemon Juice
Squeeze the juice of one fresh lemon over the entire mixture. The lemon doesn’t just add a refreshing burst of acidity but also helps meld all the ingredients together, creating a perfectly balanced flavor.
Step 5: Combine Everything Gently
Using a spoon or salad tongs, gently toss all the ingredients until everything is evenly coated and mixed well. This ensures each bite has the perfect blend of sprouts, veggies, herbs, and spices.
Step 6: Season and Chill
Finally, season your salad with salt and pepper to taste. You can serve this salad immediately for that fresh, crisp bite or refrigerate it for about 15 minutes to let the flavors mingle and intensify wonderfully.
How to Serve Sprouted Moong Salad Recipe
Garnishes
A sprinkle of roasted cumin powder or a few finely chopped green chilies can take your Sprouted Moong Salad Recipe to the next level by adding a warm, smoky depth or an extra spicy kick. Toasted nuts like peanuts or cashews also add a delightful crunch and nutty aroma as a garnish.
Side Dishes
This salad is incredibly versatile as a side. It pairs beautifully with Indian main dishes like dal, vegetable curries, or grilled tandoori chicken. It also works well alongside a simple quinoa bowl or with whole grain roti for a wholesome meal.
Creative Ways to Present
For a fun twist, serve this salad inside crisp lettuce cups or in small glass jars for individual portions at a party. You could even layer it with yogurt and a drizzle of tamarind chutney for a chaat-inspired snack that’s sure to impress everyone.
Make Ahead and Storage
Storing Leftovers
Leftover Sprouted Moong Salad Recipe keeps well in an airtight container in the refrigerator for up to 2 days. The vegetables and sprouts will retain most of their crunch if you store the salad without the lemon juice and dressing added, then toss just before serving.
Freezing
Freezing is not recommended for this salad because the fresh vegetables and sprouts will become limp and watery upon thawing, losing that vibrant crunch that makes the dish so delightful.
Reheating
This salad is best enjoyed cold or at room temperature, so reheating is not necessary. If you want to warm it slightly, do so very gently and briefly, but know that some of the fresh textures and flavors might soften.
FAQs
Can I use other sprouts instead of moong?
Absolutely! You can try sprouts like chickpeas or lentils, but keep in mind that flavor and texture will vary. Sprouted moong has a delicate crunch and mild taste that works perfectly in this salad.
Is this salad suitable for weight loss diets?
Yes, this Sprouted Moong Salad Recipe is low in calories but high in fiber and protein, making it a great choice to keep you full and energized without extra calories.
Can I add other vegetables to the salad?
Of course! Feel free to experiment by adding grated carrots, bell peppers, or radishes. Just remember to keep the additions fresh and crunchy to maintain the salad’s delightful texture.
How do I sprout moong beans at home?
The easiest way is to soak the moong beans in water overnight, then drain and keep them in a covered container at room temperature, rinsing twice a day until they sprout, usually within 1–2 days.
What is chaat masala and where can I find it?
Chaat masala is a tangy Indian spice blend containing ingredients like dried mango powder, cumin, black salt, and chili powder. You can find it in Indian grocery stores or online, and it adds a distinctive tang and depth to salads and snacks.
Final Thoughts
This Sprouted Moong Salad Recipe is one of those simple dishes that never fails to impress with its bright flavors and wholesome ingredients. Whether you want a quick snack, a light lunch, or a colorful side dish, this salad fits the bill perfectly. Give it a try and watch how its vibrant crunch and zesty notes become a new kitchen favorite you return to again and again.
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Print
Sprouted Moong Salad Recipe
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Indian
- Diet: Vegetarian
Description
A refreshing and healthy Sprouted Moong Salad combining crunchy sprouted moong beans with fresh vegetables, tangy lemon juice, and aromatic chaat masala. Perfect as a light snack or side dish that is easy to prepare and packed with nutrition.
Ingredients
Salad Ingredients
- 1 cup sprouted moong beans
- 1 cup cherry tomatoes, diced
- 1 medium cucumber, diced
- ½ red onion, thinly sliced
- ¼ cup fresh cilantro, chopped
- Juice of 1 lemon (about 2 tbsp)
- ½ tsp chaat masala
- Salt and pepper to taste
Instructions
- Rinse Sprouted Moong Beans: Rinse sprouted moong beans under cold water thoroughly to clean and remove any impurities, then drain well to avoid excess moisture in the salad.
- Combine Vegetables: In a large mixing bowl, add the diced cherry tomatoes, cucumber, and thinly sliced red onion ensuring all are evenly chopped for a balanced texture.
- Add Herbs and Spices: Sprinkle the chopped fresh cilantro and chaat masala into the bowl with the vegetables to infuse the salad with fresh and tangy Indian flavors.
- Add Lemon Juice: Squeeze the juice of one lemon over the salad mixture to brighten flavors and add a refreshing citrus note.
- Toss Salad: Gently toss all ingredients together using spoons or salad tongs to mix thoroughly without bruising the vegetables. Season with salt and freshly ground pepper to your taste.
- Serve or Chill: Serve the salad immediately for a crisp texture or refrigerate for 15 minutes to let the flavors meld and intensify before serving.
Notes
- This salad is best served fresh but can be kept refrigerated for up to 1 day.
- Sprouted moong beans can be substituted with other sprouted lentils if desired.
- Adjust chaat masala and lemon juice quantities to suit your taste preference.
- Adding finely chopped green chili can give an extra spicy kick.
- Ensure the sprouted moong beans are fresh and thoroughly rinsed to maintain a crisp texture.
