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
Step-by-step instructions
Step 1 · Rinse the sprouted green gram (ankurit moong) thoroughly under runn...
Rinse the sprouted green gram (ankurit moong) thoroughly under running water. Drain well and set aside.
Step 2 · In a large mixing bowl
In a large mixing bowl, combine the sprouted moong, chopped onion (pyaaz), tomato (tamatar), cucumber (kheera), and grated carrot (gajar) if using.
Step 3 · Add finely chopped green chili (hari mirch) to the bowl
Add finely chopped green chili (hari mirch) to the bowl, adjusting quantity to your spice preference.
Step 4 · Sprinkle roasted cumin powder (bhuna jeera powder)
Sprinkle roasted cumin powder (bhuna jeera powder), black salt (kala namak), and regular salt as per taste over the mixture.
Step 5 · Squeeze fresh lemon juice (nimbu ras) and toss the salad well so th...
Squeeze fresh lemon juice (nimbu ras) and toss the salad well so that all ingredients are evenly coated.
Step 6 · Garnish with chopped fresh coriander leaves (dhaniya) and serve imm...
Garnish with chopped fresh coriander leaves (dhaniya) and serve immediately.
Why this recipe 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.
A note on tradition
Sprouted Green Gram Salad is a staple in many Indian homes, especially during festivals like Makar Sankranti and Navratri, celebrated for their focus on health and satvik (pure) foods. It is especially popular in Maharashtra, Gujarat, and South India, where sprouted pulses form an integral part of daily meals. Traditionally, this salad is enjoyed as a mid-morning snack or a light lunch, offering a nutritious alternative to oily snacks.