Sprouted Green Gram Salad
Lunch • India
How to Make Sprouted Green Gram Salad (Traditional & Healthy Version)
Sprouted Green Gram Salad, known as 'Moong Sprouts Salad' in many Indian households, is a vibrant and nutritious dish celebrated for its fresh flavors and health benefits. This salad has deep roots in Indian cuisine, especially in states like Maharashtra and Gujarat, where sprouted pulses ('ankurit dal') are a staple in daily meals. The nutty crunch of sprouted green moong, combined with fresh vegetables and traditional Indian spices, creates a delicious medley that is both satisfying and wholesome. Perfect for hot afternoons or as a light starter during festivals like Makar Sankranti, Sprouted Green Gram Salad requires no heavy cooking, making it ideal for a quick lunch or a nourishing snack. Its tangy, spicy, and slightly sweet taste appeals to all ages, and it is often served during family gatherings or festive occasions as a symbol of health and prosperity. Rich in protein and fiber, this dish is a favorite among those following a vegetarian or satvik diet, aligning seamlessly with India's diverse culinary traditions.
Ingredients(for 1 medium bowl (approximately 150g))
- 1 cup Sprouted green gram (moong) (ankurit moong)
- 1 small, finely chopped Onion (pyaaz)
- 1 medium, finely chopped Tomato (tamatar)
- 1/2, finely chopped Cucumber (kheera)
- 1, finely chopped Green chili (hari mirch) - optional
- 2 tbsp, chopped Fresh coriander leaves (dhaniya)
- 1 tbsp Lemon juice (nimbu ras)
- 1/2 tsp Roasted cumin powder (bhuna jeera powder)
- 1/4 tsp Black salt (kala namak)
- to taste Salt (namak)
- 2 tbsp Grated carrot (gajar) - optional
Instructions
- 1
Rinse the sprouted green gram (ankurit moong) thoroughly under running water. Drain well and set aside.
2 minutes
Use freshly sprouted moong for the best crunch and nutrition.
- 2
In a large mixing bowl, combine the sprouted moong, chopped onion (pyaaz), tomato (tamatar), cucumber (kheera), and grated carrot (gajar) if using.
3 minutes
Ensure all vegetables are finely chopped for even mixing and better texture.
- 3
Add finely chopped green chili (hari mirch) to the bowl, adjusting quantity to your spice preference.
1 minute
Skip green chili for a milder, kid-friendly version.
- 4
Sprinkle roasted cumin powder (bhuna jeera powder), black salt (kala namak), and regular salt as per taste over the mixture.
1 minute
Roasted cumin adds a signature earthy flavor.
Why This Dish is Healthy
This salad is packed with essential nutrients while remaining low in calories, making it a perfect choice for weight watchers, diabetics, and anyone following a clean eating regimen. The high protein content from sprouted moong keeps you fuller for longer, curbs unnecessary snacking, and supports muscle health. With no oil or processed ingredients, it’s a heart-healthy, cholesterol-free dish suitable for all age groups.
Sprouted Green Gram Salad is an excellent source of plant-based protein, dietary fiber, vitamins A, C, and K, and essential minerals such as iron and magnesium. The sprouting process increases nutrient bioavailability and aids in digestion. Fresh vegetables like cucumber, tomato, and carrot add antioxidants and hydration, making this salad a powerhouse for immunity and gut health. It is naturally low in calories and contains no unhealthy fats, making it ideal for weight management.
Pro Tips
- 💡Tip 1: Always use freshly sprouted moong for maximum nutrition and crunch.
- 💡Tip 2: Add lemon juice and salt only before serving to prevent sogginess.
- 💡Tip 3: For a festive touch, garnish with pomegranate seeds or roasted peanuts.
Storage & Serving
Best consumed fresh. If needed, store undressed salad (without salt and lemon juice) in an airtight container in the refrigerator for up to 24 hours. Add seasonings just before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
