Curd and Sprouts Salad
Lunch • India
How to Make Curd and Sprouts Salad (Traditional & Healthy Version)
Curd and Sprouts Salad, known as Dahi aur Ankurit Dal Salad in Hindi, is a refreshing, protein-rich dish widely enjoyed across India. This vibrant salad exemplifies the Indian tradition of combining wholesome dairy with nutritious legumes, making it an excellent choice for lunch, especially during warmer months. The use of homemade dahi (curd) and freshly sprouted moong beans highlights the emphasis on freshness and nutrition in Indian cuisine. With crunchy vegetables, aromatic spices, and a creamy curd dressing, this salad delivers a delightful balance of flavors and textures. Often served during festivals like Holi and Navratri, Curd and Sprouts Salad is a staple in many homes, particularly in North India. It is celebrated for its cooling properties and digestive benefits, making it perfect for the Indian climate. The inclusion of sprouts, which are considered 'satvik' (pure) food, aligns with the dietary preferences during fasting and religious occasions. Its simplicity, versatility, and health benefits have made it a favorite for those seeking light yet nourishing meals. The tangy zing of dahi, the crunch of ankurit moong, and the freshness of vegetables make this salad a must-try for anyone craving authentic Indian flavors.
Ingredients(for 1 medium bowl per serving)
- 1 cup Moong sprouts (ankurit moong)
- 1 cup Curd (dahi)
- 1/2 cup Cucumber (kheera, finely chopped)
- 1/2 cup Tomato (tamatar, finely chopped)
- 1/4 cup Carrot (gajar, grated)
- 1 Green chilli (hari mirch, finely chopped) - optional
- 2 tbsp Coriander leaves (dhaniya, chopped)
- 1/2 tsp Roasted cumin powder (jeera powder)
- 1/4 tsp Black salt (kala namak)
- to taste Salt (namak)
- 1 tsp Lemon juice (nimbu ras) - optional
Instructions
- 1
Wash moong beans thoroughly and soak overnight. Next morning, drain and keep in a muslin cloth for 12-24 hours to sprout.
12-24 hours
Sprouting increases protein and digestibility.
- 2
Steam sprouts lightly for 5 minutes to soften, but retain crunch. Let them cool completely.
5 minutes
Steaming helps reduce raw taste and improves nutrient absorption.
- 3
In a mixing bowl, add chopped kheera, tamatar, and grated gajar.
5 minutes
Use fresh, crisp vegetables for best texture.
- 4
Add the steamed moong sprouts to the bowl. Mix gently.
2 minutes
Do not overmix to preserve crunch.
Why This Dish is Healthy
This dish is a powerhouse of nutrition, combining high-protein sprouts with gut-friendly curd and fiber-rich vegetables. It is low-calorie, helps regulate blood sugar, and provides sustained energy throughout the day. The absence of fried ingredients and use of natural spices make it ideal for heart health and weight loss. A perfect vegetarian lunch for anyone seeking a balanced Indian meal.
Curd and Sprouts Salad is packed with plant-based protein, calcium, and dietary fiber. Moong sprouts provide essential amino acids, vitamins like A, C, and K, and minerals such as iron and potassium. Dahi is rich in probiotics, aiding digestion and boosting immunity. The salad is low in saturated fat and carbohydrates, making it suitable for weight management. Fresh vegetables add antioxidants and promote gut health.
Pro Tips
- 💡Tip 1: Use homemade dahi for best probiotic benefits.
- 💡Tip 2: Sprout moong beans in a dark, warm place for faster results.
- 💡Tip 3: Add dressing just before serving to maintain freshness and texture.
Storage & Serving
Store in an airtight container in the refrigerator. Best consumed within 24 hours, as curd may release water and vegetables lose crunch. Avoid freezing.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
