Moong Dal Salad Recipe – Indian Sprouted Salad with Lemon & Coconut

Last Updated on 2 months by Neha Deshmukh

Moong Dal Salad Recipe – Indian Sprouted Salad with Lemon & Coconut

Introduction

Oh, this salad! It’s one of those recipes that just feels good to eat. Light, refreshing, and packed with flavour, it’s a staple in my house, especially during warmer months. I first made this when I was looking for a quick, healthy lunch, and it’s been a go-to ever since. It’s a wonderful way to enjoy the goodness of moong dal beyond just dals and curries. You’ll absolutely love how easy it is to whip up!

Why You’ll Love This Recipe

This Moong Dal Salad isn’t just delicious; it’s a powerhouse of nutrition. It’s quick to prepare – perfect for a busy weeknight or a light lunch. The combination of crunchy vegetables, protein-rich moong dal, and zesty lemon is simply irresistible. Plus, the subtle warmth from the mustard seed tempering takes it to another level.

Ingredients

Here’s what you’ll need to make this vibrant salad:

• 0.25 cup Split yellow green gram (moong dal) – about 60g
• 1 Cucumber
• 1 Carrot
• 2 tsp Capsicum (bell pepper)
• 2 tsp Tomato
• 0.5 Lemon
• 0.25 cup Fresh coconut – about 30g
• 1 tsp Oil
• 0.5 tsp Mustard seeds – about 2g
• 1 tbsp Ginger, finely chopped
• 1-2 Green chillies, finely chopped
• 1 pinch Asafoetida (hing)
• 1 sprig Curry leaves

Ingredient Notes

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

• Split Yellow Green Gram (Moong Dal) – Benefits & Selection: Moong dal is a fantastic source of protein and fiber. I prefer using the split yellow variety for this salad as it cooks quickly and has a lovely texture. Look for good quality dal that’s vibrant yellow and doesn’t smell stale.
• Cucumber, Carrot, Capsicum & Tomato – Freshness is Key: Seriously, the fresher the veggies, the better the salad! I like to use English cucumbers because they have fewer seeds, but any cucumber will work. Choose firm, brightly coloured carrots and capsicums.
• The Significance of Mustard Seeds in Indian Cuisine: Mustard seeds aren’t just about flavour; they’re considered auspicious in Indian cooking. When they splutter in hot oil, it’s believed to release their flavour and energy.
• Asafoetida (Hing): A Digestive Aid & Flavor Enhancer: Don’t skip the hing! It adds a unique umami flavour and is known for its digestive properties. A little goes a long way, so just a pinch is perfect.
• Fresh Coconut: Regional Variations & Uses: Freshly grated coconut adds a lovely sweetness and texture. In some regions of India, dried coconut is used, but fresh is definitely my preference. If you can’t find fresh, unsweetened desiccated coconut is a good substitute.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, soak the moong dal in water for about an hour. This softens it up and makes it easier to digest. After soaking, drain it completely.
2. While the dal is soaking, peel and finely chop your cucumber, carrots, capsicum, and tomato. I like to keep the pieces relatively small for a nice bite.
3. In a mixing bowl, combine the soaked dal and all those beautifully chopped vegetables.
4. Now for the tempering! Heat the oil in a small pan over medium heat. Once hot, add the mustard seeds and let them splutter – you’ll know they’re ready when they start popping.
5. Quickly add the chopped ginger, green chillies, asafoetida, and curry leaves to the pan. Sauté for just about 30 seconds, until fragrant. Be careful not to burn the spices!
6. Pour this lovely, fragrant tempering over the dal-vegetable mixture.
7. Finally, add the salt, lemon juice, and grated coconut. Gently mix everything together, making sure not to mash the vegetables.
8. Serve immediately! This salad is best enjoyed fresh, as the vegetables will stay nice and crunchy.

Expert Tips

• Don’t overcook the dal! It should still have a slight bite to it.
• Taste and adjust the seasoning as needed. Everyone’s palate is different.
• For a more vibrant salad, add a sprinkle of chopped coriander leaves.

Variations

• Vegan Adaptation: This recipe is naturally vegan!
• Gluten-Free Confirmation: Absolutely gluten-free.
• Spice Level Adjustment (Mild to Spicy): Adjust the number of green chillies to your liking. Remove the seeds for a milder flavour. My friend, Priya, loves to add a pinch of red chilli powder for an extra kick.
• Festival Adaptations (Navratri/Fasting Friendly): This salad is often enjoyed during Navratri fasting, as moong dal is permitted.

Serving Suggestions

This Moong Dal Salad is fantastic on its own as a light lunch or snack. It also makes a wonderful side dish with roti or rice. I often serve it with a dollop of plain yogurt for a cooling contrast.

Storage Instructions

While best enjoyed immediately, you can store leftovers in an airtight container in the refrigerator for up to a day. However, the vegetables may lose some of their crunch.

FAQs

• Is this salad best served immediately? Yes, absolutely! It’s at its best when the vegetables are crisp and the flavours are fresh.
• Can I use pre-sprouted moong dal? You can, but reduce the soaking time accordingly. Pre-sprouted dal is already softened, so you don’t need to soak it for as long.
• What can I substitute for fresh coconut? Unsweetened desiccated coconut works well in a pinch.
• Can I add other vegetables to this salad? Definitely! Finely chopped onion, beetroot, or even pomegranate seeds would be delicious additions.
• How can I adjust the tanginess of the salad? Simply add more or less lemon juice to suit your taste.