Sprouted Mung Bean Salad Recipe – Quick Indian Moong Dal Recipe

Last Updated on 2 months by Neha Deshmukh

Sprouted Mung Bean Salad Recipe – Quick Indian Moong Dal Recipe

Hey everyone! If you’re looking for a super quick, healthy, and flavorful side dish, you have to try this Sprouted Mung Bean Salad. It’s a staple in my house, especially during warmer months, and honestly, it takes less time to make than it does to decide what to watch on TV! I first made this when I was trying to incorporate more healthy snacks into my routine, and it quickly became a family favorite. Let’s get into it!

Why You’ll Love This Recipe

This Sprouted Mung Bean Salad (or Moong Dal Salad, as some call it) is a winner for so many reasons. It’s incredibly easy to make – seriously, just a few minutes! It’s packed with nutrients, thanks to the sprouted mung beans. And the simple tempering adds a burst of flavor that’s just… chef’s kiss. It’s perfect as a light lunch, a side with your meals, or even a healthy snack.

Ingredients

Here’s what you’ll need to whip up this delicious salad:

• 1 cup mung bean sprouts
• 1 tsp oil
• ½ tsp mustard seeds
• 1 green chilli, finely chopped
• 1 tsp ginger, finely chopped
• Salt to taste
• Lemon juice to taste

Ingredient Notes

Let’s talk about these ingredients for a sec, because a little know-how goes a long way!

Sprouted Mung Beans: Health Benefits & Selection

Sprouted mung beans are nutritional powerhouses! They’re rich in protein, fiber, and vitamins. When you sprout them, it actually increases the bioavailability of these nutrients, meaning your body can absorb them more easily. You can easily sprout them at home (it’s simpler than you think!), or you can find pre-sprouted ones at most Indian grocery stores. Look for sprouts that are firm, crisp, and have a slightly sweet smell.

Mustard Seeds: Types & Flavor Profiles

We’re using black mustard seeds here, which are common in South Indian cooking. They have a really pungent, sharp flavor that mellows out when tempered in oil. Brown mustard seeds are milder and can be used if you prefer a less intense flavor.

Regional Variations in Tempering (e.g., Curry Leaves, Asafoetida)

Tempering is where the magic happens! While this recipe keeps it simple, you can totally customize it. In some regions, people add a pinch of asafoetida (hing) for a unique savory flavor. Curry leaves are also a popular addition, especially in South India – they add a lovely aroma and a slightly citrusy note.

Choosing the Right Oil for Tempering

I usually use a neutral oil like sunflower or vegetable oil for tempering. But you can also use mustard oil for a more authentic, pungent flavor – just be aware that it has a strong taste that not everyone loves!

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, give your mung bean sprouts a really good rinse and drain them well. We want to get rid of any excess water.
2. Now, heat the oil in a small pan over medium heat. Once it’s hot, add the mustard seeds. Keep an eye on them – they’ll start to splutter and pop! This is a good thing, it means they’re releasing their flavor.
3. Once the mustard seeds have spluttered, add the finely chopped green chilli and ginger. Sauté for about 30 seconds, until they become fragrant. Don’t let them burn!
4. Immediately pour this lovely tempering over the drained sprouts.
5. Add salt to taste and a generous squeeze of lemon juice.
6. Toss everything gently to combine. And that’s it! Serve it fresh.

Expert Tips

Here are a few things I’ve learned over the years:

• Don’t overcook the ginger and chilli – you just want to release their aroma, not brown them.
• Taste and adjust the salt and lemon juice as needed. Everyone has different preferences!
• For a more vibrant salad, you can add a sprinkle of chopped cilantro.

Variations

Want to switch things up? Here are a few ideas:

Spice Level Adjustment

If you’re not a fan of spice, you can reduce the amount of green chilli or even omit it altogether. My friend, Priya, actually adds a pinch of red chilli powder instead for a more controlled heat.

Vegan Adaptation

This recipe is already naturally vegan!

Gluten-Free Adaptation

Yep, this one’s gluten-free too!

Serving as a Side Dish for Festivals (e.g., Navratri)

This salad is a fantastic addition to a Navratri thali! It’s light, healthy, and fits perfectly with the fasting guidelines.

Serving Suggestions

This salad is so versatile!

Pairing with Rice Dishes

It’s amazing with a simple bowl of steamed rice, especially jeera rice (cumin rice). The flavors complement each other beautifully.

Serving with Roti or Paratha

It also makes a great side dish with roti or paratha. A little bit of salad adds a nice freshness to the meal.

Adding to Chaat Recipes

You can even add it to your favorite chaat recipes for an extra boost of nutrition and texture!

Storage Instructions

This salad is best enjoyed fresh, but if you have leftovers, you can store them in an airtight container in the refrigerator for up to a day. The sprouts might lose a little bit of their crispness, but it will still taste good.

FAQs

Let’s answer some common questions:

How long can sprouted mung beans be stored?

Sprouted mung beans are best used within 2-3 days of sprouting. Store them in an airtight container in the refrigerator.

Can I use pre-sprouted mung beans from the store?

Absolutely! Pre-sprouted mung beans are a convenient option. Just make sure they look and smell fresh.

What if I don’t have mustard seeds? Can I substitute them?

You can use cumin seeds as a substitute, but the flavor will be different. Black cumin seeds (kala jeera) are a closer substitute.

Can I add other vegetables to this salad?

Definitely! Finely chopped cucumber, tomatoes, or onions would all be delicious additions.

Is this salad suitable for weight loss?

Yes! It’s low in calories and high in fiber, making it a great choice for weight loss.

What are the benefits of eating sprouted mung beans?

Sprouted mung beans are packed with nutrients, including protein, fiber, vitamins, and minerals. They’re also easier to digest than regular mung beans.

Enjoy! I hope you love this recipe as much as my family does. Let me know in the comments if you try it and how it turns out!