Last Updated on 1 month by Neha Deshmukh

Beetroot Moong Dal Salad Recipe – Easy Indian Sprout Salad

Introduction

Oh, this salad! It’s one of those recipes that just feels good to eat. Bright, fresh, and packed with flavour, this Beetroot Moong Dal Salad is a staple in my house, especially during warmer months. It’s a quick and easy Indian sprout salad that’s perfect as a light lunch, a side dish, or even a healthy snack. I first made this when I was looking for something light and refreshing, and it’s been a family favourite ever since. Let’s get into it!

Why You’ll Love This Recipe

This salad is seriously a winner for so many reasons. It’s incredibly quick to put together – we’re talking under 10 minutes! It’s also super healthy, combining the goodness of beetroot and protein-rich moong dal. Plus, the vibrant colours just make it so appealing. Honestly, it’s a little burst of sunshine in a bowl.

Ingredients

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

• 1 cup grated beetroot (approximately 1 medium beetroot)
• ½ cup moong dal (split skinned moong lentils)
• ¼ cup fresh grated coconut
• 1 green chilies, chopped finely (adjust to your spice preference!)
• 2 tablespoons lemon juice
• ¼ teaspoon salt
• 2 tablespoons coriander leaves, finely chopped

Ingredient Notes

Let’s talk ingredients! A few little tips can make all the difference.

Moong Dal: Types and Soaking

We’re using split skinned moong lentils (also called moong dal) here. It’s the yellow variety. Soaking the moong dal for about an hour softens it beautifully, making it easier to digest and giving the salad a lovely texture. Don’t skip the soaking step!

Beetroot: Choosing the Right Beetroot

Look for beetroots that are firm and smooth. Smaller to medium-sized beetroots tend to be sweeter and less earthy. You can use any colour beetroot – red, golden, or even chioggia (striped) – they all work beautifully!

Coconut: Fresh vs. Dried

Freshly grated coconut is amazing in this salad, adding a wonderful sweetness and texture. If you can’t find fresh, unsweetened desiccated coconut works well too. Just use about the same amount.

Green Chilies: Adjusting the Spice Level

I like a little kick, so I usually add one green chili. But feel free to adjust this based on your spice tolerance! You can remove the seeds for a milder flavour, or add more for extra heat.

Regional Variations in Salad Preparations

Across India, salads are incredibly diverse! Some variations include adding finely chopped onion, a sprinkle of chaat masala, or even a touch of ginger. Feel free to experiment and make it your own.

Step-By-Step Instructions

Alright, let’s get cooking! It’s so simple, you’ll be surprised.

1. First, rinse the moong dal thoroughly under cold water. Then, soak it in a bowl of water for about an hour, until it’s nicely softened. Once soaked, drain it completely.
2. Next, peel the beetroot and grate it using a medium-sized grater. You don’t want it too fine, or it will release too much juice.
3. In a mixing bowl, combine the drained moong dal, grated beetroot, grated coconut, chopped green chilies, and chopped coriander leaves.
4. Now, add the lemon juice and salt. Gently toss everything together until all the ingredients are evenly combined.
5. And that’s it! Serve immediately to prevent the salad from becoming watery.

Expert Tips

A few little secrets to make this salad even better.

Achieving the Perfect Texture

Don’t overmix the salad, as this can make the beetroot release too much colour and the salad become mushy. Gentle is key!

Preventing Discoloration

Beetroot can stain! If you’re worried about your hands getting stained, you can wear gloves while grating it.

Making Ahead & Freshness

This salad is best enjoyed fresh. However, you can prep the ingredients ahead of time – soak the moong dal and grate the beetroot – and store them separately in the fridge. Combine everything just before serving.

Variations

Let’s get creative!

Vegan Adaptation

This recipe is naturally vegan!

Gluten-Free Adaptation

This recipe is naturally gluten-free!

Spice Level Adjustment

As mentioned before, adjust the amount of green chili to your liking. You could also add a pinch of red chili powder for extra heat.

Festival Adaptation (Navratri/Fasting Friendly)

During Navratri or other fasting periods, you can omit the green chili and ensure the coconut is used in moderation, as some fasting traditions restrict its use.

Serving Suggestions

This salad is incredibly versatile.

• Enjoy it as a light lunch with a side of roti or chapati.
• Serve it as a refreshing side dish with your favourite Indian meal.
• Pack it as a healthy snack for work or school.
• It’s also lovely as part of a larger salad spread.

Storage Instructions

While best enjoyed fresh, you can store leftovers in an airtight container in the refrigerator for up to 24 hours. Be aware that the salad may become slightly watery as it sits.

FAQs

Got questions? I’ve got answers!

Can I use pre-cooked moong dal for this salad?

You can, but the texture won’t be quite the same. Soaked and slightly softened moong dal is ideal.

How can I make this salad less spicy?

Remove the seeds from the green chili, or use a milder chili variety. You can also omit the chili altogether.

Can I prepare this salad ahead of time? If so, how long will it keep?

You can prep the ingredients ahead, but it’s best to combine everything just before serving. Leftovers will keep for up to 24 hours, but may become watery.

What are the health benefits of beetroot and moong dal?

Beetroot is packed with vitamins, minerals, and antioxidants. Moong dal is a great source of protein and fiber, making this salad a nutritional powerhouse!

Can I add other vegetables to this salad? What would you recommend?

Absolutely! Finely chopped cucumber, carrots, or even a little onion would be delicious additions.

Is this salad suitable for weight loss?

Yes! It’s low in calories and high in fiber, making it a great option for those watching their weight.

What is the best way to grate beetroot for this recipe?

A medium-sized grater works best. You want the beetroot grated, but not too finely, to avoid it becoming mushy.