Sprouts Salad | Sprouted Moong Salad (Easy & Healthy)
User Reviews
4.9
52 reviews
Excellent
Sprouts Salad | Sprouted Moong Salad (Easy & Healthy)
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This Sprouts Salad features cooked mung bean sprouts combined with fresh onions, tomatoes, optional green chilies, and boiled potato cubes, seasoned with red chili powder, chaat masala, salt, and lemon juice. The salad balances crunchy sprouts with tangy and mildly spicy flavors, garnished with coriander and lemon slices for freshness and color.
Description
The recipe starts with sprouting mung beans, which are cooked by boiling or steaming just enough to soften while maintaining some crunch. The sprouts are then mixed with finely chopped onions, tomatoes, and optional green chilies and boiled potatoes for additional texture.
Seasonings such as red chili powder and chaat masala (optional) add spice and tang, while salt and fresh lemon juice brighten the flavors. Garnishes of chopped coriander leaves and lemon slices enhance the salad's aroma and presentation.
This sprouts salad serves as a light, nutritious side dish or snack. Variations include adding other vegetables like cucumber or grated carrots, or skipping chaat masala based on availability. Freshness of sprouts is emphasized to avoid off-flavors or spoilage.
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Ingredients
- 2 cups mung bean sprouts
- ¼ to ⅓ cup onion or 1 small-sized onion, finely chopped
- ⅓ to ½ cup tomato or 1 small to medium-sized tomato, finely chopped
- ½ to 1 teaspoon green chili or 1 green chilli - optional, finely chopped
- ¼ teaspoon red chili powder or ¼ teaspoon cayenne pepper or paprika
- ½ to 1 teaspoon chaat masala - optional
- 1 teaspoon lemon juice or as required
- 1 potato or boiled sweet potato, peeled & finely chopped - optional, boiled
- salt or rock salt (edible and food grade) or black salt, as required
- 1 to 2 tablespoons Coriander leaves for garnish, chopped
- 2 lemon for garnish, slices
Instructions
Boiling moong sprouts
- Firstly, you have to sprout the moong beans. Check this detailed method to make homemade Mung Bean Sprouts.
- Once the moong sprouts are ready, rinse them in water a few times. Drain all the water.
- Place the sprouts in a pan or pot or steamer pan. Add water as needed and boil or steam the sprouts till they are softened and cooked well. But make sure not to overcook them until mushy.
- You can even keep them half-cooked if you want a crunchy taste.
- Then, drain all of the water from the cooked sprouts.
Making sprouts salad
- Take the cooked moong sprouts in a large bowl or vessel.
- Add finely chopped onions and finely chopped tomatoes.
- Next, add finely chopped green chilies and boiled potato cubes (optional).
- Add red chili powder (or cayenne pepper or paprika) and chaat masala (optional). Mix very well.
- Lastly, season with salt and pour lemon juice. Mix well.
- Garnish the sprouted moong salad with coriander leaves and lemon slices..
- Serve Sprouts Salad immediately.
Notes
- Use fresh, good-quality moong sprouts free from any off odors or slime for best flavor and safety.
- Rinse and cook the sprouts by boiling or steaming to soften slightly while preserving some crunchiness; avoid overcooking.
- Customize seasonings such as red chili powder and chaat masala to taste or omit if unavailable.
- Add vegetables like cucumber, grated carrots, or unripe mango for added nutrition and color.
- The recipe may be scaled up for larger servings as needed.
Nutrition Information
Show Details
Calories
160kcal
(8%)
Carbohydrates
35g
(12%)
Protein
7g
(14%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
1g
(5%)
Sodium
678mg
(28%)
Potassium
838mg
(18%)
Fiber
7g
(28%)
Sugar
10g
(20%)
Vitamin A
625IU
(13%)
Vitamin B1 (Thiamine)
1mg
Vitamin B2 (Riboflavin)
1mg
Vitamin B3 (Niacin)
2mg
Vitamin B6
1mg
Vitamin C
51mg
(57%)
Vitamin E
1mg
Vitamin K
42µg
Calcium
47mg
(5%)
Vitamin B9 (Folate)
101µg
Iron
2mg
(11%)
Magnesium
59mg
(15%)
Phosphorus
149mg
Zinc
1mg
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 160 kcal
% Daily Value*
| Calories | 160kcal | 8% |
| Carbohydrates | 35g | 12% |
| Protein | 7g | 14% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 678mg | 28% |
| Potassium | 838mg | 18% |
| Fiber | 7g | 28% |
| Sugar | 10g | 20% |
| Vitamin A | 625IU | 13% |
| Vitamin B1 (Thiamine) | 1mg | |
| Vitamin B2 (Riboflavin) | 1mg | |
| Vitamin B3 (Niacin) | 2mg | |
| Vitamin B6 | 1mg | |
| Vitamin C | 51mg | 57% |
| Vitamin E | 1mg | |
| Vitamin K | 42µg | |
| Calcium | 47mg | 5% |
| Vitamin B9 (Folate) | 101µg | |
| Iron | 2mg | 11% |
| Magnesium | 59mg | 15% |
| Phosphorus | 149mg | |
| Zinc | 1mg |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
52 reviews
Excellent
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