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
- •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)
- •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)
Step-by-step instructions
Step 1 · Wash moong beans thoroughly and soak overnight
Wash moong beans thoroughly and soak overnight. Next morning, drain and keep in a muslin cloth for 12-24 hours to sprout.
Step 2 · Steam sprouts lightly for 5 minutes to soften
Steam sprouts lightly for 5 minutes to soften, but retain crunch. Let them cool completely.
Step 3 · In a mixing bowl
In a mixing bowl, add chopped kheera, tamatar, and grated gajar.
Step 4 · Add the steamed moong sprouts to the bowl
Add the steamed moong sprouts to the bowl. Mix gently.
Step 5 · Whisk dahi with roasted jeera powder
Whisk dahi with roasted jeera powder, kala namak, and regular salt. Add lemon juice if desired.
Step 6 · Pour curd dressing over the sprouts and vegetables
Pour curd dressing over the sprouts and vegetables. Toss gently until everything is well coated.
Step 7 · Garnish with chopped dhaniya and
Garnish with chopped dhaniya and, if preferred, finely chopped hari mirch. Serve chilled.
Why this recipe 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.
A note on tradition
Curd and Sprouts Salad is popular across North India, especially during spring and summer. It’s often served during Navratri fasting as a satvik, wholesome meal. The combination of sprouts and dahi is rooted in Ayurvedic principles, promoting balance and digestion. In urban India, it’s a favorite among health-conscious families, and is featured in lunchboxes and light festival spreads.