Sprouted Moong Salad


It’s nothing fancy. One of my favorite salads. Very simple and straight forward salad with full of flavors, refreshing, nutritious, protein packed healthy and filling. It just need little bit of preparation but during summer, that is also easy. It is a perfect salad to have on a hot sunny day when you don’t feel like eating anything oily, heavy.


Sprouted moong salad


Sprouted moong salad

This can also be used to make grilled sandwich. Make it more flavorful by applying green chutney or mint chutney on the bread slices. You can even add Paneer (Indian cottage cheese) slices or Mozzarella cheese slices. This sandwich is very filling. Combine it with soup and your lunch is ready!!

Some people like steaming the moong. You can do your own variations. For adding crunchiness, you can add Sev (available in Indian grocery store) or cornflakes. I am sharing the recipe for sprouted moong salad.

You will need:

  • ½ cup – sprouted moong beans (whole moong daal – available in Indian grocery stores)
  • 1 tablespoon – chopped onions
  • 1 tablespoon – chopped tomatoes
  • 1 tablespoon bell pepper- finely chopped
  • 1 tablespoon cucumber – finely chopped
  •  ½ small green chili chopped
  •  Few mint leaves or coriander leaves (mint adds freshness during summer)
  •  Cumin powder – ¼ teaspoon
  •  Red Chili powder- as needed
  •  Salt – as needed (I like adding black salt too but it is optional)
  •  Lemon juice – as needed


First doing the sprouting part and then mixing:

  • Wash and soak green gram or moong bean.
  • Drain off and wash them in clean (drinking) water.
  • Add the moist beans to a moist muslin or cheese cloth. If you do not have cheese cloth then use any kitchen towel. Make a knot.
  • Place it in a bowl and partially cover it.
  • Set them in a warm and dark place. Depending on the weather conditions, they sprout.
  •  If the cloth dries up, sprinkle some water on the cloth to make the beans moist. Do not pour lot of water otherwise they begin to rot.
  •  Sprouts will be ready anywhere in between 6 hours to 2 days.
  •   For making sprouted moong salad, add all the ingredients. If you plan of making this ahead of time then do not add salt and lemon juice. Preferably, alike any salad it should be made fresh.

Serving suggestions:

  • You can serve it as starters.
  • You can serve it in form of chat as a Tokari chaat dish.
  • Roast Papad and while it is warm, immediately place it in a bowl so that it will take the shape of the bowl. Keep the tokaris ready and fill this sprouted salad in the tokari right before serving.  OR You can make the cones out of papad – Roast it. When it is still hot, fold it in a cone shape with your hands and let it sit in a glass for a minute to retain the cone shape. Fill the salad in it before serving.

FYI: (Papad is a thin, crisp, disc-shaped food typically based on a seasoned dough usually made from peeled black gram flour (urad flour), fried or cooked with dry heat)

Moong daal comes in 3 variety – yellow, split green and whole green. For this sprouted moong salad, we have used the whole green (it looks like rounded capsule)



Sprouted moong salad


Sprouted moong salad


About Alpana

I am Alpana Deo. You can call me a passionate writer who enjoys writing in any form.I feel motherhood gave me chances to explore and think about many such areas that I never paid attention. Writing to me is a feeling of satisfaction, relaxation after a tiring day and an accomplishment of doing something meaningful.