Green Moong Sprout Salad
Lunch • India
How to Make Green Moong Sprout Salad (Traditional & Healthy Version)
Green Moong Sprout Salad, known locally as 'Hari Moong Dal Sprout Salad', is a vibrant and nutritious Indian dish that celebrates the wholesome flavors of moong sprouts. Originating from North India, especially popular in Punjab and Uttar Pradesh, this salad is a staple during the summer months and is often enjoyed during fasting periods like Navratri due to its light yet nourishing qualities. Packed with fresh vegetables, tangy lemon juice, and aromatic spices, Green Moong Sprout Salad is not only a treat for your taste buds but also a great way to incorporate plant-based proteins into your daily diet. The salad offers a delightful crunch from the sprouts and vegetables, complemented by the zesty flavors of chaat masala and green chilies. It’s commonly served as a healthy lunch option or as a side dish during festivals and family gatherings. With its easy preparation and versatile ingredients, this dish fits perfectly into the Indian tradition of wholesome, home-cooked meals. Whether you’re aiming for weight loss, muscle gain, or simply a refreshing meal, Green Moong Sprout Salad is an ideal choice that resonates with India’s culinary ethos of balance, flavor, and nutrition.
Ingredients(for 1 medium bowl (approx. 200g))
- 2 cups Green moong sprouts (Hari moong dal sprouts)
- 1 small, finely chopped Onion (Pyaaz)
- 1 medium, chopped Tomato (Tamatar)
- 1 small, diced Cucumber (Kheera)
- 1 small, grated Carrot (Gajar)
- 1, finely chopped Green chili (Hari mirch) - optional
- 2 tbsp, chopped Coriander leaves (Dhania patta)
- 1 tbsp Lemon juice (Nimbu ras)
- 1/2 tsp Chaat masala
- to taste Salt (Namak)
- 1/4 tsp Black pepper (Kali mirch)
Instructions
- 1
Rinse green moong sprouts thoroughly under running water. If using homemade sprouts, ensure they are fresh and tender.
3 minutes
Use freshly sprouted moong for maximum crunch and nutrition.
- 2
Steam or blanch the moong sprouts for 3-5 minutes to make them easier to digest while retaining their crispiness. Let them cool.
5 minutes
Avoid overcooking; sprouts should remain slightly crunchy.
- 3
In a mixing bowl, add chopped onion (pyaaz), tomato (tamatar), cucumber (kheera), and grated carrot (gajar).
3 minutes
Dice vegetables evenly for uniform texture.
- 4
Add cooled moong sprouts to the bowl along with green chili (hari mirch) and coriander leaves (dhania patta).
2 minutes
Skip green chili for a milder flavor or for kids.
Why This Dish is Healthy
This salad is a healthy choice because it combines high-protein moong sprouts with fiber-rich vegetables, making it filling yet low in calories. It is free from refined grains and unhealthy fats, promoting weight loss and supporting heart health. The blend of micronutrients helps maintain energy levels, making it ideal for lunch or as a light meal. It also supports diabetes management due to its low glycemic index.
Green Moong Sprout Salad is packed with plant-based protein, dietary fiber, vitamins A, C, and K, and essential minerals like iron, magnesium, and potassium. The sprouts are low in calories and fat, making the dish suitable for weight management. Fresh vegetables add antioxidants, while lemon juice boosts vitamin C for enhanced iron absorption. This salad supports digestive health, immunity, and muscle repair, and is naturally gluten-free and vegan.
Pro Tips
- 💡Tip 1: Use homemade moong sprouts for optimal nutrition and flavor.
- 💡Tip 2: Blanch sprouts to make them easier to digest, especially for young children and elderly.
- 💡Tip 3: Customize the salad with seasonal vegetables like bell pepper or radish for extra crunch.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Avoid freezing, as sprouts and vegetables lose their texture. Add lemon juice and coriander just before serving for freshness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
