Mung Bean Sprouts Salad is a refreshing, light and healthy salad that can be put together under 30 mins. Serve as side, appetizer or snack, this No Oil Salad recipe is a great way to incorporate beans in your diet.
Moong Sprouts Salad recipe or Sprouted Moong Salad is a Classic Indian Salad made with mung bean sprouts, vegetables like potato, onion, basic herbs and spices. A simple No Oil Salad recipe that is light, crunchy and delicious.
Sprouts are healthy, nutritious and extremely easy to make at home. This salad is made once-twice a week at home for dinner. It is quite filling and fuss-free.
Quite summer friendly, this salad is easy customizable with available ingredients from pantry / refrigerator. Serve this chilled or at room temperature, based on your preference.
Salads don't always need fancy or exotic ingredients and a lot of chopping / prepping. Sometimes simple ingredients yield maximum flavors. This recipe is a perfect example!
Jump to:
- 5 Reasons you must try Sprouted Moong Salad
- About Moong Sprouts or Mung Bean Sprouts
- How to Make Moong Sprouts at home
- How to Avoid Sprouts from smelling or developing molds
- Ingredients
- How to make Sprouts Salad recipe or Sprouted Moong Salad
- Serving Suggestions
- Storage / Leftovers
- Some Salad Recipes we love
- Sprouts Salad Recipe | Sprouted Moong Salad
5 Reasons you must try Sprouted Moong Salad
High Protein, Oil-free Salad
Gluten-Free, Vegan
Budget Friendly recipe - No heavy / creamy salad dressing
Healthy, filling snack / meal to satiate hunger pangs and satisfy cravings.
Perfect detox meal after a weekend of binge eating.
About Moong Sprouts or Mung Bean Sprouts
Mung Beans also known as Green Moong, Green Gram and Pachai Payaru in Tamil, Cherupayar in Malayalam and Hesaru kalu in Kannada. It is high protein and low-carb.
Process of sprouting is quite simple. You can refrigerate the sprouts or freeze and use it as part of weekly meal plan.
Use it to make Sprouts Chilla (Savory Pancakes using Mung Bean Sprouts) and Mung Bean Sundal (South Indian stir fry or snack made with cooked mung beans and coconut).
How to Make Moong Sprouts at home
Germination or Sprouting of Mung Beans takes anywhere between 12 to 36 hours, depending on climatic conditions.
During summers, when the weather is warm, germination happens quickly whereas winters slow down the process.
Soak the moong beans overnight or 8 hours. Drain the water used for soaking, rinse with fresh water. Pat dry with a kitchen cloth and transfer the hydrated moong beans into a container.
Cover and keep in a warm place on the kitchen counter or a closed microwave oven.
Using Instant Pot Yogurt Mode, mung sprouts can be ready in 12 - 14 hours even during harsh winter season.
It is important to check the progress of sprouts as they can develop mold easily and start smelling.
Once the process of sprouting is complete, transfer the container into the refrigerator or freezer (in zip lock bags).
Sprouts can be consumed raw or steamed lightly. I prefer steaming the sprouts as it is easier for my husband to consume them. Keep in mind your family's preferences.
Since the process is time consuming, I prefer doing this activity on a weekend. Soaking happens on Friday night and the sprouts are ready by Sunday.
How to Avoid Sprouts from smelling or developing molds
Some key steps that prevent moong sprouts from developing molds or smelling are as follows.
- Drain the water used for soaking, rinse the hydrated beans and pat dry completely to remove excess water.
- Moisture causes mold formation and smell. If the water is drained completely and the sprouts are dry, this issue can be easily avoided.
- Place the sprouts inside a clean, dry, airtight container. I prefer glass or steel containers for sprouting. Plastic may contain residual oil or smell from leftover food.
- Once you see tiny sprouts (approximately after 8 hours), do not disturb or touch it. Cover and allow the process to complete.
Ingredients
Moong Sprouts - the process of sprouting (including tips) is explained in detail above. For the salad, I have lightly steamed the sprouts as it is easier to digest.
Vegetables - This Indian inspired salad recipe uses few vegetables that are easily customizable. I have added Boiled Potatoes, Onion, Tomatoes and cucumbers.
If you are avoiding carbs, feel free to skip boiled potatoes. When in season, sweet potatoes make a great alternative to this salad recipe.
Veggies like Bell Peppers, Corn (Grilled or Steamed), Beets, Avocado, Pomegranate Arils.
We also love adding fruits like Mango, Pineapple, Oranges, Sweet Lime as a variation.
Turn this into a meal by adding cooked Quinoa or Millets, Brown Rice, Chickpeas or Black Beans.
Spices - I have stuck to classic Indian flavors. Roasted Cumin and Chaat Masala Powder is what we love. It adds flavor, depth and zing to this salad.
For folks in US, the spices are easily available in local supermarkets, Costco and Whole Foods OR you could try them at local Indian grocery stores.
Fresh Herbs - Mint, Cilantro, Coriander work well for this recipe.
How to make Sprouts Salad recipe or Sprouted Moong Salad
Step 1 & 2 - Steaming the Sprouts - Steam for 7 - 10 minutes. The sprouts should have a bite.
Step 3 & 4 - Add the Vegetables, spices. Toss well, check seasoning and serve.
Serving Suggestions
Moong Sprouts Salad is versatile. Serve as side with main course (rice, dal, sabzi) or appetizer with soup.
In summer, serve the salad chilled with some baked tortilla chips or nachos. I wash it down with a tall glass of Mango Lassi or Buttermilk.
Some unique ways in which I love serving the salad while entertaining or potlucks are provided below. Do try them!
Papad Cones - Roast Papad, shape them into cones and fill it with sprouts. These make excellent party starters or appetizers. Serve them immediately as the sprouts would make papad soggy.
Instead of papad, use store bought tart shells. Would make lovely canapes for parties.
Lettuce Wraps - Add heaped spoonful of sprout salad to lettuce, wrap and serve. You could drizzle some hot sauce or any store bought salad dressing too. Makes a refreshing lunch for summer barbeque parties.
Indian Style Chaat - For all the crazy chaat fans, add some sev, crush papdi, drizzle sweet tamarind chutney, cilantro chutney and enjoy. Garnish with cilantro, pomegranate arils and extra sev.
Feta Cheese or Paneer - Crumbled Feta with some olives and capers OR finely chopped pieces of paneer make a great addition.
Storage / Leftovers
This salad can be made ahead (couple of hours), refrigerated and served. However, I would not recommend storing the salad (leftovers) as it tends to get soggy.
If you are planning to make this for a party, prep and refrigerate all the ingredients and mix them once your guests arrive.
Some Salad Recipes we love
Chickpea Salad (Vegan, No Oil)
Horiatiki (Greek Salad)
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Sprouts Salad Recipe | Sprouted Moong Salad
Equipment
- Steamer Or Instant Pot
Ingredients
- 1 ½ cup Mung Bean Sprouts
- ¾ cup Cucumber 1 medium cucumber, finely chopped
- ¾ cup Onions 1 medium onion, finely chopped
- ¾ cup Potatoes (boiled, peeled and cubed) Read Notes
- ½ cup Tomatoes
- 1-2 Green chillies finely chopped can be substituted with pickled jalapeno
- Coriander leaves finely chopped as required
- Mint Leaves finely chopped as required
- Himalayan Pink Salt to taste
Salad Dressing
- Juice of 1 lemon
- 1 tsp Roasted Jeera Powder / Bhuna Jeera Powder Cumin Powder
- 1 tsp Chaat Masala Powder
Instructions
- Steam the Mung Sprouts for 7 - 10 minutes. The sprouts should have a bite (al-dente). Once done, set aside to cool.
- In a wide bowl, add finely chopped potatoes, onions, tomatoes, cucumber and green chilies along with cilantro and mint (finely chopped).
- Now add the cooled sprouts and ingredients under "Salad Dressing". Toss well, check seasoning, add extra, if required.
- Serve immediately. For best results, refrigerate for 30 minutes before serving.
Notes
- 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 would serve atleast 4 - 5 people.
- Papad Cones - Roast Papad, shape them into cones and fill it with sprouts. These make excellent party starters or appetizers. They need to be served immediately else the papad cones would get soggy.
- You can also serve these on store bought tart shells. Would make lovely canapes for parties.
- Lettuce Wraps - Add spoonful of sprout salad to lettuce, wrap and stuff your face. You could drizzle some hot sauce or any store bought salad dressing too. Makes a refreshing lunch for summers or barbeque parties.
- Indian Style Chaat - For all the crazy chaat fans, add some sev, crush and add some papdi, sweet chutney, cilantro chutney and enjoy. Garnish with loads of cilantro, pomegranate arils and extra sev.
- Feta Cheese or Paneer - Crumbled Feta with some olives and capers OR finely chopped pieces of paneer make a great addition.
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We will be back again with yet another exciting recipe .. Until then, stay healthy and happy!
Vidya Narayan
Happy to have found this recipe. It's hard to find a no oil salad. This was delicious and filling. Really great addition to my healthier diet lately.
Loving this salad its healthy and still tasted delish!
Simple, delicious and nutritious - that's exactly how I like my salads! Lovely zingy dressing too!
So healthy and the potatoes make it nice and filling!
Love the crunch of the bean sprouts and other veggies. This is perfect for lunch and with a great dressing too.