Sprouts Salad Recipe / No Oil Moong Sprouts Salad

Who says healthy eating cannot be on a budget? Have you tried this Indian Style Sprouts Salad yet? Fresh Indian flavours, basic ingredients, No Oil and ready under 30 minutes!

Sprouts Salad Recipe / No Oil Moong Sprouts Salad

Today’s recipe, Sprouts Salad, is an easy, light, No Oil, refreshing and healthy salad recipe using Green Moong Sprouts. An Indian Style Salad recipe without any fancy dressing and made with basic ingredients from the refrigerator and pantry.

Moong are legumes also known as whole Mung bean, Green Gram and Pachai Payaru in Tamil, Cherupayar in Malayalam, Hesaru kalu in Kannada. They are high in protein and low in carbs.

Green Moong Sprouts

Confession – We are picky when it comes to salads!

We prefer salads to be wholesome and bursting with flavors. Not just chopped pieces of raw vegetables over a bed of cabbage! No! We wouldn’t even look!

Salads, for us, should satiate both, appetite and our taste buds. At the same time should budget friendly with easy access to ingredients.

Since salad is a meal replacement for us, we prefer it to be loaded with flavours – Tangy, Zingy and delicious enough to make us crave for more.

Sprouts Salad - Easy and healthy salad recipe

Salad Recipes we love at home –

Sprouts Salad is something we both love at home and consume atleast twice a week as lunch or early dinner in the evening. A no fuss salad recipe that can be made with available ingredients in the refrigerator.

The salad recipe uses simple flavours. My home made Chaat Masala Powder and Roasted Jeera Powder (Bhuna Jeera) always come handy when it comes to Indian Salads and Chaats. Try it, if you haven’t already!

Moong Sprouts are always stocked in my refrigerator. As a weekly ritual, I sprout atleast 2 varieties of legumes. Over the week, they are used in a variety of ways.

Some recipes using Green Moong –

Moong Sprouts are a good plant based source of protein and easily available in local grocery stores. All you need is soaking, then sprouting and they can be easily stored in the refrigerator for a week and used up.

As pure vegetarians, we make it a point to include one form of protein in our daily meals. In summers, cool sprouts salad make a good replacement to the hot dal on the plate.

You can have this salad either as a meal or a post workout snack too. Frankly, on days when you are too tired to cook, you can easily put together this bowl of salad.

On a hot summer afternoon, I can happily eat a big bowl of this salad wash it down with a glass of buttermilk. Frankly, I love chilling this salad in the refrigerator for atleast 30 minutes before consuming – absolutely cool and refreshing!

The sprouts salad recipe that I am sharing today is made using steamed sprouts and not raw sprouts. Raw Sprouts are difficult to digest for few, including my husband. We prefer the steaming method which keeps the nutrients intact too.

This method (steaming) is actually useful to senior citizens or anyone who has weak digestive system. Helps in easy digestion.

Ingredients for Sprouts Salad Recipe

Ingredients for sprouts salad


  • I have added all the ingredients based on what was available in the refrigerator. The best part about the recipe is you don’t need to follow a set measurement.
  • For eg. I have added 3/4th cup of cucumbers, if you like, you can add more. If you don’t, skip and add extra tomatoes or any other vegetable instead.
  • Ingredients are all budget friendly, easily available in vegetable markets and/or supermarkets abroad.
  • Eating healthy doesn’t always mean spending a lot of money and buying expensive ingredients. We can make use of available ingredients at home and yet manage to put a meal together.
  • Bachelors living alone in the city and want to adopt a healthy lifestyle on a budget, then this recipe is just for you.

Step by Step Sprouts Salad Recipe

Moong Bean Sprouts
Steamed Moong sprouts
Mixing the ingredients for salad
sprout salad is ready to eat

Variations and Serving Suggestions –

  • Make papad cones and fill it with the sprouts salad. Serve immediately else it will get soggy.
  • Alternatively, you can also serve these on store bought tart shells. Would make lovely canapes for parties.
  • You can serve this salad in iceberg lettuce cups. Great during summers.
  • If you want to go crazy, add some sev, throw in some papdi and pomegranate pearls and enjoy a sprout chaat.
  • You could add some crumbled feta cheese along with olives, capers and / or jalapeno.
  • If you like a bit of sweet in salads, add seasonal fruits. Pomogranette pearls, ripe mangoes, pineapple, oranges, chopped grapes make a great combination with sprouts.

Recipe Notes

  • Highly recommended to chill this salad in the refrigerator for 30 minutes before serving.
  • If you are serving it for guests, mix the ingredients and keep it refrigerated. Ensure you add the salt and lemon juice just before serving.
  • The recipe is Gluten Free, Vegan and contains Plant Based Protein.
Sprouts Salad Recipe Indian

Sprouts Salad Recipe / No Oil Moong Sprouts Salad

Vidya Narayan
Sprouts Salad is an easy, light, No Oil, refreshing, budget friendly and healthy Indian summer salad recipe using Green Moong Sprouts. Serves as an appetizer, post workout snack or meal and keeps you full for long.
0 from 0 votes
Prep Time 20 mins
Cook Time 10 mins
Total Time 30 mins
Course Appetizer, Salad, Side Dish
Cuisine Indian
Servings 2 people


  • Steamer


  • 1 1/2 cup Moong Sprouts 1 cup is 200 ml measurement
  • 3/4 cup Cucumber (finely chopped)
  • 3/4 cup Onions (finely chopped)
  • 3/4 cup Potatoes (boiled, peeled and cubed) Read Notes
  • 1/2 cup Tomatoes (finely chopped)
  • 1-2 nos Green chillies finely chopped
  • Coriander leaves finely chopped as required
  • Mint Leaves finely chopped as required
  • Juice of 1 lemon
  • Himalayan Pink Salt to taste
  • 1 tsp Roasted Jeera Powder / Bhuna Jeera Powder
  • 1 tsp Chaat Masala Powder


  • Rinse the sprouts, drain and steam them for atleast 5-7 minutes.
  • In the meanwhile, take a wide bowl, add finely chopped potatoes (I have used both normal potatoes and sweet potatoes), chopped onions, tomatoes, cucumber and green chillies.
  • Add finely chopped coriander leaves and mint leaves.
  • Season with himalayan pink salt, roasted jeera powder or cumin and chaat masala powder.
  • Mix well and add lemon juice.Toss again and serve immediately or refrigerate for 30 minutes before serving.


  • I have used a mix of both normal indian potatoes and sweet potatoes. They have been boiled, peeled and cubed. This can be done a day earlier and stored in refrigerator along with the rest of the vegetables (except onions)
  • Always chop onions just before you are making and consuming the dish. 
  • Highly recommended to chill this salad in the refrigerator for 30 minutes before serving.
  • If you are serving it for guests, mix the ingredients and keep it refrigerated. Ensure you add the salt and lemon juice just before serving.
  • The recipe is Gluten Free, Vegan and contains Plant Based Protein.
  • Please note that this salad serves 2 people as a replacement to lunch. If you are serving this as an appetizer, it could serve atleast 4 people. 
Keyword easy indian salad recipes, moong bean sprouts recipe, no oil salad recipe, sprouts salad recipe, summer recipes
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Vidya Narayan

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Vidya Narayan

Hi Everyone, I am Vidya Narayan & Welcome to my blog MasalaChilli. Born in a Traditional Palakkad Iyer (South Indian) Family with strong value systems to an exceptionally strong and independent Single Mom, spent most of my childhood studying well (as most Iyer girls do).

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