Sprouted Bean Salad Recipe – Indian Chana Salad with Lemon & Herbs

Last Updated on 2 months by Neha Deshmukh

Sprouted Bean Salad Recipe – Indian Chana Salad with Lemon & Herbs

Hey everyone! If you’re looking for a super refreshing, healthy, and quick snack or side dish, you have to try this Sprouted Bean Salad. It’s a vibrant mix of textures and flavors – crunchy sprouts, juicy veggies, and a zesty lemon dressing. I first made this when I was trying to incorporate more plant-based protein into my diet, and it quickly became a family favorite. It’s perfect for a light lunch, a picnic, or even as part of a larger Indian meal.

Why You’ll Love This Recipe

This Sprouted Bean Salad isn’t just delicious; it’s incredibly good for you! It’s packed with protein, fiber, and essential vitamins. Plus, it’s unbelievably easy to make – seriously, the hardest part is the sprouting, and even that’s pretty straightforward. It’s a fantastic way to enjoy the goodness of beans in a completely new way.

Ingredients

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

• 1 cup Mixed beans (mung beans, black chickpeas, green peas, alfalfa seeds) – about 180g
• ¼ cup Onion, finely chopped – about 30g
• ¼ cup Tomato (pulp removed), finely chopped – about 60g
• 1 Green chili, finely chopped (adjust to your spice preference)
• ¼ cup Cucumber, finely chopped – about 50g
• 2 tbsp Coriander leaves, chopped – about 10g
• Salt to taste
• 1 tbsp Lemon juice – about 15ml

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

• Mixed Beans: I love using a pre-mixed blend for variety, but feel free to use your favorites.
• Onion: Red onion adds a nice bite, but white or yellow work just as well.
• Tomato: Removing the pulp prevents the salad from getting too watery. Trust me on this one!
• Green Chili: Serrano or jalapeño peppers are great options if you like a bit more heat.
• Cucumber: English cucumbers are my go-to because they have fewer seeds.
• Coriander Leaves: Fresh coriander is a must! It really brightens up the flavors.
• Lemon Juice: Freshly squeezed is always best, but bottled will do in a pinch.

Mixed Beans – A Nutritional Powerhouse

This salad really shines because of the beans! They’re little nutritional powerhouses. Mung beans are fantastic for digestion, black chickpeas are a great source of protein, green peas add sweetness, and alfalfa seeds are packed with vitamins. Sprouting them takes their nutritional value to the next level.

The Importance of Sprouting

Sprouting increases the bioavailability of nutrients in beans, making them easier for your body to absorb. It also breaks down complex sugars, reducing the risk of bloating. Plus, sprouted beans have a lovely, slightly sweet flavor and a satisfying crunch.

Regional Variations in Bean Salads

You’ll find variations of bean salads all over India! Some regions add grated carrots or beetroot for extra color and sweetness. Others include a sprinkle of chaat masala for a tangy kick. In Maharashtra, you might find a version with a touch of grated coconut. Feel free to experiment and make it your own!

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, rinse the mixed beans thoroughly under cold water. Then, soak them in plenty of water overnight – about 8-10 hours.
2. The next day, drain the water and cover the beans with a clean, damp cloth. Let them sprout for 24 hours, rinsing them with water every 8-12 hours to keep them moist.
3. Once sprouted (you’ll see little tails emerging!), rinse them again and transfer them to a mixing bowl.
4. Add the chopped onion, tomato (remember to remove the pulp!), green chili, and cucumber to the bowl.
5. Throw in the chopped coriander leaves.
6. Season with salt and drizzle with lemon juice.
7. Give everything a good toss until well combined.
8. Serve immediately for the best crunch, or refrigerate for a chilled salad.

Expert Tips

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

• Soaking and Sprouting Times: Adjust soaking and sprouting times based on your climate. Warmer temperatures will speed up the process.
• Achieving the Perfect Texture: You want the sprouts to be crunchy but not too hard. If they’re too firm, rinse them for a bit longer.

Variations

• Vegan Adaptation: This recipe is naturally vegan!
• Gluten-Free Option: This recipe is naturally gluten-free!
• Spice Level Adjustment – Adding a Kick: Add a pinch of red chili powder or a dash of your favorite hot sauce for extra heat. My friend loves adding a tiny bit of finely chopped ginger.
• Festival Adaptation – Navratri/Fasting Friendly: Omit the onion and garlic for a fasting-friendly version.

Serving Suggestions

This salad is incredibly versatile. Enjoy it:

• As a light lunch on its own.
• As a side dish with your favorite Indian meal.
• In a wrap or sandwich.
• With grilled chicken or fish for a complete meal.

Storage Instructions

Leftover salad can be stored in an airtight container in the refrigerator for up to 2 days. However, the sprouts will lose some of their crunch over time.

FAQs

Let’s answer some common questions:

What are the health benefits of sprouted beans?

Sprouted beans are easier to digest, have increased nutrient bioavailability, and are a great source of protein, fiber, and vitamins.

Can I use different types of beans in this salad?

Absolutely! Feel free to experiment with kidney beans, lentils, or any other beans you enjoy.

How long can I store sprouted beans?

Sprouted beans are best used immediately, but can be stored in the refrigerator for up to 2 days.

What is the best way to sprout beans at home?

Rinse the beans thoroughly, soak them overnight, then drain and rinse them 2-3 times a day, keeping them covered with a damp cloth.

Can I add other vegetables to this salad?

Definitely! Grated carrots, chopped bell peppers, or even some finely chopped mango would be delicious additions.