Sprout and Quinoa Salad
Lunch • India
How to Make Sprout and Quinoa Salad (Traditional & Healthy Version)
Sprout and Quinoa Salad is a vibrant, protein-packed dish that has quickly found its place in modern Indian kitchens. Combining the goodness of moong sprouts (मूंग अंकुरित) and quinoa, this salad is not only delicious but also celebrates a fusion of traditional Indian ingredients with contemporary superfoods. The nutty taste of quinoa pairs beautifully with the earthy flavor of sprouts, while fresh veggies and a tangy nimbu (lemon) dressing add zest and crunch. In India, sprouted salads have long been enjoyed as a light lunch or as a nutritious upvaas (fasting) meal, especially during festivals like Navratri. This Sprout and Quinoa Salad is a perfect example of how Indian cuisine adapts to health trends without compromising on flavor. It’s an ideal choice for anyone looking to eat clean and healthy, whether you’re observing vrat, following a weight loss plan, or just want a refreshing meal on a hot afternoon. With regional variations across states—like the addition of peanuts in Maharashtra or pomegranate in North India—this salad is as versatile as it is wholesome.
Ingredients(for 1 medium-sized bowl (about 1.5 cups))
- 1 cup Moong sprouts (मूंग अंकुरित) (freshly sprouted)
- 1/2 cup Quinoa (rinsed and drained)
- 1/2 cup Cucumber (kheera) (finely chopped)
- 1/2 cup Tomato (tamatar) (deseeded and chopped)
- 1/4 cup Carrot (gajar) (grated)
- 1/4 cup Onion (pyaz) (finely chopped) - optional
- 1 Green chili (hari mirch) (finely chopped) - optional
- 2 tbsp Fresh coriander (dhaniya) (chopped)
- 1 tbsp Lemon juice (nimbu ras) (freshly squeezed)
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- 1/4 tsp Black salt (kala namak)
- to taste Salt (sendha namak if fasting)
Instructions
- 1
Wash and rinse quinoa thoroughly. Boil 1 cup water in a pan, add quinoa, cover, and cook on low flame for 12-15 minutes till water is absorbed and quinoa is fluffy. Set aside to cool.
15 minutes
Do not overcook quinoa; it should be separate and fluffy.
- 2
If using dried moong, soak overnight and sprout for 8-10 hours. Steam sprouts for 2-3 minutes for easier digestion, then cool.
10 minutes
Lightly steam sprouts to reduce antinutrients and make them easier on the stomach.
- 3
Chop cucumber, tomato, carrot, onion, and green chili finely. Grate carrot for a softer texture.
5 minutes
Deseed tomatoes to prevent salad from getting watery.
- 4
In a large parat (mixing bowl), combine cooked quinoa, moong sprouts, and all chopped vegetables.
2 minutes
Use a wide bowl for easy mixing.
Why This Dish is Healthy
This dish is low in calories, high in protein, and contains complex carbohydrates—making it perfect for weight loss and stable energy levels. Minimal oil, no frying, and the use of whole foods mean good fats and slow-releasing sugars. The fiber content keeps you full for longer while supporting gut health. It’s diabetic-friendly, heart-healthy, and suitable for those following a vegetarian or vegan diet.
Sprout and Quinoa Salad is a nutritional powerhouse, rich in plant-based protein, dietary fiber, and essential vitamins like vitamin C, A, and folate. Quinoa is a complete protein source and gluten-free, making it ideal for those with dietary restrictions. Moong sprouts are loaded with antioxidants, B vitamins, and minerals such as magnesium and potassium, which support heart health and energy. The vegetables add hydration, phytonutrients, and fiber, aiding digestion and boosting immunity.
Pro Tips
- 💡Tip 1: Always cool quinoa and sprouts before mixing to prevent the salad from becoming mushy.
- 💡Tip 2: For extra crunch, add a handful of roasted peanuts (moongphali) or seeds.
- 💡Tip 3: Use sendha namak (rock salt) if preparing for fasting days.
Storage & Serving
Store the salad in an airtight container in the refrigerator for up to 24 hours. Add lemon juice and salt just before serving to retain freshness and prevent sogginess.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
