Sprouted Moong Salad Recipe – Quick Indian Moong Gram Salad

Last Updated on 4 months by Neha Deshmukh

Sprouted Moong Salad Recipe – Quick Indian Moong Gram Salad

Introduction

Hey everyone! If you’re looking for a super refreshing, healthy, and quick Indian salad, you’ve come to the right place. This Sprouted Moong Salad is a staple in my house, especially during warmer months. It’s light, flavorful, and packed with goodness. I first made this when I was trying to incorporate more sprouts into our diet, and honestly, it’s become a family favorite! It’s perfect as a light lunch, a side dish, or even a healthy snack.

Why You’ll Love This Recipe

This salad is seriously a winner for so many reasons. It’s ready in under 20 minutes, requires minimal cooking (just a quick tempering!), and is bursting with fresh flavors. Plus, sprouted moong is incredibly nutritious. It’s a fantastic source of protein, fiber, and essential vitamins. It’s a guilt-free indulgence that actually nourishes you!

Ingredients

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

• 1 cup sprouted moong gram (about 170g)
• 2 carrots, grated (about 100g)
• 1 capsicum (bell pepper), chopped (about 75g)
• 1 tomato, chopped (about 100g)
• 1 tsp ginger, grated (about 5g)
• 1 green chilli, finely chopped (adjust to taste)
• 1/4 tsp roasted cumin powder (about 1g)
• 1/4 tsp pepper powder (about 0.5g)
• 1 tsp lemon juice (about 5ml)
• 1 tsp oil (any cooking oil)
• 1/2 tsp mustard seeds (about 2.5g)
• Salt to taste
• Coriander leaves, for garnish

Ingredient Notes

Let’s talk ingredients! Sprouting the moong yourself is the freshest, but you can find pre-sprouted moong in many Indian grocery stores. Grating the carrots adds a lovely sweetness and texture. Feel free to use any color capsicum you like – I often use red or yellow for a vibrant look. And don’t be shy with the ginger and green chilli – they really brighten up the flavors! Roasting the cumin seeds before grinding them enhances their aroma.

Sprouted Moong: Health Benefits & Selection

Sprouted moong is a powerhouse of nutrition. It’s easier to digest than regular moong, and the sprouting process increases its nutritional value. You’ll get a boost of protein, fiber, folate, and vitamin C. When selecting sprouted moong, look for firm, plump sprouts with a slightly sweet smell. Avoid any that look slimy or have an off-putting odor.

Regional Variations in Sprouting Techniques

Sprouting techniques vary across India. In some regions, people use a cloth to keep the moong moist, while others prefer using a sprouting jar. My grandmother always used a clay pot! The key is to keep the moong consistently damp but not soaking wet.

The Role of Cumin & Mustard Seeds in Indian Cuisine

Cumin and mustard seeds are fundamental to Indian cooking. They aren’t just about flavor; they’re also believed to aid digestion. The ‘tempering’ (or tadka) with these seeds releases their aromatic oils, creating a depth of flavor that’s uniquely Indian.

Step-By-Step Instructions

Alright, let’s get cooking!

1. In a large bowl, combine the sprouted moong, grated carrots, chopped capsicum, tomato, ginger, and green chilli.
2. Add the roasted cumin powder, pepper powder, lemon juice, and salt. Give it a good mix – you want everything nicely combined.
3. Now, for the tempering! Heat the oil in a small pan over medium heat. Once hot, add the mustard seeds.
4. Let the mustard seeds splutter – this is important! It releases their flavor.
5. Carefully pour the hot tempering over the salad and toss gently to coat everything evenly.
6. Finally, garnish with fresh coriander leaves and serve immediately.

Expert Tips

• Achieving the Perfect Texture for Sprouted Moong: Don’t over-sprout the moong. You want the sprouts to be about 1-2 inches long – any longer and they can become bitter.
• Balancing Spice Levels: Adjust the amount of green chilli to your preference. If you’re sensitive to spice, remove the seeds from the chilli before chopping.

Variations

• Vegan Adaptation: This recipe is naturally vegan!
• Gluten-Free Adaptation: This recipe is naturally gluten-free!
• Spice Level Adjustment (Mild, Medium, Hot): Use less or no green chilli for mild, add another green chilli or a pinch of red chilli powder for hot.
• Festival Adaptation (Navratri/Fasting Friendly): Omit the capsicum and use rock salt (sendha namak) instead of regular salt for a Navratri-friendly version.

Serving Suggestions

This salad is fantastic on its own, but it also pairs well with roti, paratha, or even as a side to a simple dal-rice meal. My kids love it with a side of papad!

Storage Instructions

Sprouted moong salad is best enjoyed fresh. However, you can store leftovers in an airtight container in the refrigerator for up to 24 hours. The texture might soften slightly, but it will still be delicious.

FAQs

• What are the benefits of eating sprouted moong? Sprouted moong is incredibly nutritious, offering a good source of protein, fiber, vitamins, and minerals. It’s also easier to digest than regular moong.
• Can I sprout moong at home? What’s the best method? Absolutely! Rinse 1/2 cup of moong thoroughly. Soak in water for 8-12 hours. Drain and rinse twice a day for the next 2-3 days, keeping it moist.
• Can I use other types of sprouts in this salad? Yes, you can! Chana sprouts (chickpea sprouts) or masoor sprouts (red lentil sprouts) would also work well.
• How long does sprouted moong salad stay fresh? Best enjoyed immediately, but leftovers can be stored in the fridge for up to 24 hours.
• Is this salad suitable for weight loss? Yes! It’s low in calories, high in fiber, and packed with nutrients, making it a great choice for those watching their weight.