Moong Sprouts Recipe – Spicy Indian Salad with Cucumber & Mint

Last Updated on 2 months by Neha Deshmukh

Moong Sprouts Recipe – Spicy Indian Salad with Cucumber & Mint

Hey everyone! If you’re looking for a quick, healthy, and incredibly flavourful salad, you have to try this Moong Sprouts Salad. It’s a staple in my house, especially during warmer months, and it’s seriously addictive. I first made this when I was trying to incorporate more sprouts into my diet, and honestly, the vibrant flavours completely won me over. It’s so much more than just “healthy food” – it’s a delicious treat!

Why You’ll Love This Recipe

This Moong Sprouts Salad is a winner for so many reasons. It’s ready in under 10 minutes, making it perfect for a busy weeknight or a quick lunch. It’s packed with protein and nutrients from the moong sprouts, and the fresh veggies and herbs add a delightful crunch and zing. Plus, the spice blend is just chef’s kiss – a perfect balance of tangy, spicy, and fresh.

Ingredients

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

• 1 cup moong sprouts (about 150g)
• 3 cups hot water (720ml)
• 1 tsp cumin powder (about 5g)
• 1 tsp Kashmiri red chilli powder (about 5g)
• 1 tsp aamchur (dry mango powder – about 5g)
• Salt to taste (about ½ tsp or 3g)
• Cucumber, chopped (about ½ cup or 75g)
• Tomato, chopped (about ½ cup or 75g)
• Carrot, grated (about ¼ cup or 30g)
• 2 tbsp capsicum, chopped (about 30g)
• 2 tbsp spring onion, chopped (about 15g)
• 2 tbsp coriander, finely chopped (about 10g)
• 2 tbsp mint / pudina, finely chopped (about 10g)
• 1 green chilli, finely chopped (adjust to your spice preference)
• 1 tsp lemon juice (about 5ml)
• 2 tbsp peanuts, roasted & crushed (about 15g)

Ingredient Notes

Let’s talk ingredients! These little touches make all the difference:

• Moong Sprouts: These are nutritional powerhouses! They’re low in calories, high in protein and fiber, and super easy to digest. You can easily sprout them at home, or buy them pre-sprouted.
• Kashmiri Red Chilli Powder: Don’t skip this one! It gives a beautiful vibrant red colour and a mild, fruity flavour, unlike regular chilli powder which can be harsh. It’s the secret to that gorgeous colour and gentle heat.
• Aamchur: This is dried mango powder, and it adds a lovely tangy flavour that really brightens up the salad. If you can’t find it, you can substitute with a squeeze of extra lemon juice, but aamchur is worth seeking out!

Step-By-Step Instructions

Alright, let’s get cooking! It’s super simple, I promise.

1. First, blanch the moong sprouts. Pour 3 cups of hot water over 1 cup of sprouts and let them sit for 5 minutes. Alternatively, you can quickly boil them for 2 minutes. This softens them slightly but keeps them nice and crunchy. Drain them well!
2. Now, transfer the blanched sprouts to a mixing bowl. Add the cumin powder, Kashmiri red chilli powder, aamchur, and salt. Give it a good mix – you want everything nicely coated.
3. Time for the fresh stuff! Add the chopped cucumber, tomato, grated carrot, chopped capsicum, spring onion, coriander, mint, and green chilli. Toss everything together gently until well combined.
4. Finally, squeeze in the lemon juice and give it one last toss. Garnish generously with those crushed roasted peanuts. Serve immediately and enjoy!

Expert Tips

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

• Don’t overcook the sprouts! You want them to retain a bit of crunch.
• Taste as you go and adjust the spices to your liking.
• Roasting the peanuts really brings out their flavour.

Variations

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

• Vegan Adaptation: This recipe is already naturally vegan!
• Spice Level Adjustment: If you like it mild, reduce or omit the green chilli. For extra heat, add a pinch of cayenne pepper.
• Maharashtra Style with Onion: My friend Sunita adds finely chopped onion to her version, which is amazing. It adds a lovely sharpness.
• Navratri Friendly: Skip the onion and garlic for a Navratri-compliant version.

Serving Suggestions

This salad is fantastic on its own as a light lunch or snack. It also makes a wonderful side dish with roti, paratha, or even grilled chicken or fish. I love packing it for picnics – it travels really well!

Storage Instructions

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

FAQs

Got questions? I’ve got answers!

• Can I use other types of sprouts in this recipe? Absolutely! You can use chana sprouts (chickpea sprouts) or even a mixed sprout blend.
• How do I roast peanuts for garnish? Simply dry roast them in a pan over medium heat for 5-7 minutes, stirring frequently, until they’re golden brown and fragrant. Let them cool before crushing.
• What is Aamchur and can I substitute it? Aamchur is dried mango powder, adding a tangy flavour. You can substitute with a squeeze of extra lemon juice, but the flavour won’t be quite the same.
• How long can I store leftover moong sprouts salad? Up to a day in an airtight container in the fridge, but it’s best enjoyed fresh.
• Is this salad suitable for weight loss? Yes! It’s low in calories, high in protein and fiber, and packed with nutrients – making it a great choice for a healthy diet.