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Moong Sprouts Salad with Cucumber and Tomato
Lunch • India
How to Make Moong Sprouts Salad with Cucumber and Tomato (Traditional & Healthy Version)
Moong Sprouts Salad with Cucumber and Tomato is a refreshing and nutrient-dense dish that has its roots in North Indian households. Popularly known as 'Moong Dal Sprouts Salad', this vibrant salad is cherished for its crunchy texture and tangy flavors, making it a favorite during hot summers and festive fasting days like Navratri. The combination of moong sprouts (mung bean sprouts), kheera (cucumber), and tamatar (tomato) makes it not only colorful but also packed with essential nutrients. Traditionally served as a light lunch or a wholesome snack, this salad is a staple in health-conscious Indian kitchens, especially in Punjabi and Delhi homes. Its simple preparation, use of fresh seasonal vegetables, and light dressing with nimbu (lemon) juice and chat masala make it a perfect choice for those seeking a quick and healthy Indian meal. The salad’s crispness and zesty flavors are reminiscent of street-side salads often enjoyed after a yoga session or during a family picnic. It’s also an ideal dish for calorie counters and those managing their weight, as it is low in fat and high in fiber. Moong Sprouts Salad with Cucumber and Tomato is often customized with local ingredients and enjoyed during various occasions, including fasting periods and festivals. Its adaptability and health benefits make it a wonderful addition to your daily lunch menu.
Ingredients(for 1 medium bowl (approx. 200g) per serving)
- 1 cup Moong sprouts (mung bean sprouts) (sprouted overnight (sabut moong daal))
- 1 medium Cucumber (kheera) (peeled and finely chopped)
- 1 medium Tomato (tamatar) (finely chopped)
- 1 small Onion (pyaaz) (finely chopped) - optional
- 1 small Green chili (hari mirch) (finely chopped) - optional
- 2 tbsp Coriander leaves (dhaniya) (finely chopped)
- 1 tbsp Lemon juice (nimbu ras) (freshly squeezed)
- 1/4 tsp Black salt (kala namak) (adjust to taste)
- 1/2 tsp Chat masala (optional for tang) - optional
- 1/4 tsp Roasted cumin powder (bhuna jeera) (optional) - optional
Instructions
- 1
Rinse the moong sprouts under running water and drain well. Ensure they are fresh and crunchy.
2 minutes
Use home-sprouted moong for best nutrition.
- 2
Finely chop cucumber, tomato, onion, green chili, and coriander leaves.
5 minutes
Remove seeds from cucumber for extra crunch.
- 3
In a large mixing bowl, combine moong sprouts, cucumber, tomato, onion, green chili, and coriander leaves.
2 minutes
Mix gently to retain the crunchiness of vegetables.
- 4
Sprinkle black salt, chat masala, and roasted cumin powder over the salad ingredients.
1 minute
Adjust spices as per your taste preferences.
Why This Dish is Healthy
This salad is a powerhouse of nutrients with minimal calories, making it a perfect choice for weight management and digestive health. With its high fiber content, it supports gut health and keeps you fuller for longer. The use of raw, seasonal vegetables ensures maximum retention of vitamins and minerals. Its natural ingredients and absence of unhealthy fats make it an ideal addition to a balanced, healthy Indian diet.
Moong Sprouts Salad with Cucumber and Tomato is rich in plant-based protein, dietary fiber, and essential vitamins such as Vitamin C, K, and folate. The sprouts offer a complete amino acid profile, while fresh cucumber and tomato provide hydration, antioxidants, and minerals including potassium and magnesium. This salad is low in calories, contains zero cholesterol, and is naturally gluten-free, making it suitable for most dietary preferences.
Pro Tips
- 💡Tip 1: Always use freshly sprouted moong for maximum nutrition and taste.
- 💡Tip 2: Chill all vegetables before chopping to keep the salad refreshing.
- 💡Tip 3: Add lemon juice only at the end to prevent the salad from becoming soggy.
Storage & Serving
Best consumed fresh. If storing, keep in an airtight container in the refrigerator for up to 8 hours. Add lemon juice and seasonings just before serving to retain crunch.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 100.0 kcal |
