Mixed Sprout Salad
Lunch • India
How to Make Mixed Sprout Salad (Traditional & Healthy Version)
Mixed Sprout Salad, known as 'Ankurit Dal Salad' in Hindi, is a vibrant and nutritious dish cherished across India for its health benefits and refreshing flavors. Sprouting various pulses like moong (green gram), chana (Bengal gram), and moth beans at home is an age-old Indian practice, especially popular during festivals like Navratri when light and Sattvik foods are favored. The salad is a common feature in Indian households, enjoyed as a wholesome lunch or a hearty snack, and is renowned for its crunchy texture and natural zest from fresh vegetables, lemon, and chaat masala. The origins of Mixed Sprout Salad can be traced to the kitchens of North and West India, where families value nutrient-dense, easy-to-digest meals. This salad is often prepared during summer months or fasting periods, offering a cooling and revitalizing option. Its taste profile is a delightful balance of tangy, spicy, and slightly sweet notes, making it a favorite among all age groups. The dish’s adaptability means it can be personalized with region-specific ingredients and spices, ensuring every bowl reflects the rich diversity of Indian cuisine. Packed with plant-based protein and dietary fiber, Mixed Sprout Salad is an exemplary choice for health-conscious individuals and those tracking their calories. It is a testament to India’s culinary wisdom, blending nutrition with vibrant flavors, ideal for anyone seeking a light yet satisfying lunch.
Ingredients(for 1 medium bowl (approx. 200g per serving))
- 2 cups Mixed sprouts (moong, chana, moth beans) (Ankurit dal)
- 1/2 cup, finely chopped Cucumber (Kheera)
- 1/2 cup, finely chopped Tomato (Tamatar)
- 1/4 cup, finely chopped Onion (Pyaz)
- 1/4 cup, grated Carrot (Gajar)
- 1, finely chopped Green chilli (Hari mirch) - optional
- 2 tbsp, chopped Fresh coriander leaves (Dhaniya patta)
- 1.5 tbsp Lemon juice (Nimbu ka ras)
- 1/2 tsp Chaat masala
- 1/4 tsp Roasted cumin powder (Bhuna jeera powder)
- to taste Salt (Namak)
- 1/4 tsp Black pepper (Kali mirch) - optional
Instructions
- 1
Wash and soak the mixed pulses (moong, chana, moth beans) overnight. Drain the water and tie them in a muslin cloth. Keep in a warm place for 12-16 hours for sprouting.
12-16 hours (sprouting time)
Sprouting enhances digestibility and increases nutrient content.
- 2
Steam the sprouts lightly for 5 minutes if you prefer a softer texture, or use raw if you like them crunchy.
5 minutes
Light steaming makes the salad more suitable for sensitive stomachs.
- 3
Transfer the sprouts to a large mixing bowl. Add chopped cucumber, tomato, onion, grated carrot, and green chilli (if using).
2 minutes
Use fresh, seasonal vegetables for best flavor and nutrition.
- 4
Add salt, chaat masala, roasted cumin powder, and black pepper. Mix well to combine.
2 minutes
Add spices gradually and adjust to your taste preference.
Why This Dish is Healthy
This salad is an excellent healthy choice because it balances macronutrients and micronutrients in a single bowl. Sprouting increases the nutritional value and bioavailability of pulses, making them easier to digest and richer in essential amino acids. The absence of oil and minimal use of salt make it heart-friendly. Being naturally gluten-free and vegan, Mixed Sprout Salad suits a wide range of dietary needs and is perfect for those seeking nutrient-dense, low-calorie Indian lunch options.
Mixed Sprout Salad is a powerhouse of nutrition, loaded with plant-based protein, dietary fiber, and complex carbohydrates, making it ideal for lunch. Sprouts are rich in iron, potassium, magnesium, and B-vitamins, which help support immune function and overall wellness. The addition of fresh vegetables supplies vitamin C, vitamin A, and antioxidants, while lemon juice aids in the absorption of iron from the sprouts. This low-fat, low-calorie dish is also gut-friendly and promotes satiety, supporting weight management and digestive health.
Pro Tips
- 💡Tip 1: Always use fresh, home-sprouted pulses for best flavor and nutrition.
- 💡Tip 2: Lightly steam sprouts if serving to children or elders for easier digestion.
- 💡Tip 3: Add lemon juice just before serving to maintain the salad’s crunch and freshness.
Storage & Serving
Store leftover salad in an airtight container in the refrigerator for up to 12 hours. Mix lemon juice and salt only before serving to prevent sogginess. Sprouts can be prepared in advance and stored separately for 2-3 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
