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Mixed Sprouts Salad
Lunch • India
How to Make Mixed Sprouts Salad (Traditional & Healthy Version)
Mixed Sprouts Salad, or 'Mili Jili Ankurit Salad', is a vibrant, nutritious dish widely enjoyed across India for its fresh flavors and wholesome goodness. Traditionally, this salad brings together a variety of sprouted pulses like moong, chana, and moth beans, tossed with crisp vegetables, zesty lemon juice, and aromatic masalas. Its roots can be traced to the kitchens of health-conscious Indian households, where sprouts are revered for their nutrient density and digestibility. This salad is especially popular during festivals like Navratri, when many people observe fasts and prefer light, sattvic meals. Its crunchy texture, tangy taste, and colorful presentation make it an appealing choice for both lunch and as a side during festive thalis. With every bite, you enjoy a burst of freshness, thanks to ingredients like dhania (coriander), hari mirch (green chili), and nimbu (lemon), all staples in Indian cooking. Whether served at family gatherings or as a quick lunchbox meal, Mixed Sprouts Salad is a celebration of Indian culinary tradition, health, and flavor.
Ingredients(for 1 medium bowl (approx. 200g))
- 2 cups Mixed Sprouts (moong, chana, moth beans) (Ankurit dal)
- 1 small, finely chopped Onion (pyaaz)
- 1 medium, finely chopped Tomato (tamatar)
- 1 small, diced Cucumber (kheera)
- 1, finely chopped Green chili (hari mirch) - optional
- 2 tbsp, finely chopped Coriander leaves (dhania)
- 1 tbsp Lemon juice (nimbu ras)
- 1/2 tsp Roasted cumin powder (bhuna jeera powder)
- 1/4 tsp Black salt (kala namak)
- 1/2 tsp Chaat masala - optional
- to taste Salt (namak)
Instructions
- 1
Rinse and drain the mixed sprouts thoroughly. If using home-sprouted beans, ensure they are well-rinsed and soft.
2 minutes
Use fresh, well-sprouted beans for maximum nutrition.
- 2
Optionally, steam the sprouts lightly for 3-4 minutes to soften them and enhance digestibility. Let them cool to room temperature.
5 minutes
Steaming is ideal for those with sensitive stomachs.
- 3
In a large mixing bowl, combine the sprouts, chopped onion, tomato, and cucumber.
3 minutes
Finely chop veggies for even mixing and better taste.
- 4
Add green chili, coriander leaves, roasted cumin powder, black salt, chaat masala (if using), and regular salt.
2 minutes
Adjust chili based on your spice preference.
Why This Dish is Healthy
This dish is low in calories and fat, while being rich in protein and fiber, making it ideal for weight management and blood sugar control. As a vegetarian Indian salad, it’s perfect for those seeking a nutrient-dense meal without processed ingredients. The use of lemon, herbs, and spices eliminates the need for heavy dressings, ensuring the salad remains light and wholesome.
Mixed Sprouts Salad is a powerhouse of plant-based protein, dietary fiber, vitamins (especially vitamin C, folate, and B-complex), and essential minerals like iron, magnesium, and potassium. Sprouting pulses increases their nutrient availability, making them easier to digest and more beneficial for the gut. The addition of fresh vegetables provides antioxidants and hydration, supporting overall health and immunity.
Pro Tips
- 💡Tip 1: Always use fresh, well-sprouted beans for best texture and nutrition.
- 💡Tip 2: For added flavor, sprinkle a pinch of freshly ground black pepper.
- 💡Tip 3: Mix and match regional sprouts like matki or horse gram for variety.
Storage & Serving
Store leftover salad in an airtight container in the refrigerator for up to 1 day. Add lemon juice and salt just before serving to maintain freshness and crunch.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
