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
Step-by-step instructions
Step 1 · Rinse and drain the mixed sprouts thoroughly
Rinse and drain the mixed sprouts thoroughly. If using home-sprouted beans, ensure they are well-rinsed and soft.
Step 2 · Optionally
Optionally, steam the sprouts lightly for 3-4 minutes to soften them and enhance digestibility. Let them cool to room temperature.
Step 3 · In a large mixing bowl
In a large mixing bowl, combine the sprouts, chopped onion, tomato, and cucumber.
Step 4 · Add green chili
Add green chili, coriander leaves, roasted cumin powder, black salt, chaat masala (if using), and regular salt.
Step 5 · Squeeze fresh lemon juice over the salad and toss everything gently...
Squeeze fresh lemon juice over the salad and toss everything gently to mix well.
Step 6 · Taste and adjust salt
Taste and adjust salt, lemon, or spices as needed. Serve immediately, garnished with extra coriander leaves.
Why this recipe 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.
A note on tradition
Mixed Sprouts Salad is a staple in Indian kitchens, especially in urban homes focusing on health and wellness. It’s commonly prepared during fasting periods like Navratri and as a cooling snack during the hot summer months. In Maharashtra, sprouts (usal) feature prominently in breakfast and lunch menus. This salad reflects India’s love for fresh, seasonal, and plant-based foods, and is often enjoyed as a light meal, side dish, or part of a festive thali.