0 from 78 votes
Sprouts Salad | Sprouted Moong Salad (Easy & Healthy)
Sprouts Salad is an easy, tasty, healthy, protein packed salad recipe made with moong bean sprouts, veggies, herbs and spices.
Prep Time
20 mins
Total Time
20 mins
Servings: 2
Calories: 160 kcal
Course:
Side Dish
Cuisine:
Indian
Ingredients
- 2 cups mung bean sprouts
- ¼ to ⅓ cup finely chopped onions or 1 small-sized onion
- ⅓ to ½ cup finely chopped tomatoes or 1 small to medium-sized tomato
- ½ to 1 teaspoon finely chopped green chillies or 1 green chilli - optional
- ¼ teaspoon red chilli powder or ¼ teaspoon cayenne pepper or paprika
- ½ to 1 teaspoon chaat masala - optional
- 1 teaspoon lemon juice or as required
- 1 boiled potato or boiled sweet potato, peeled & finely chopped - optional
- salt or rock salt (edible and food grade) or black salt, as required
- 1 to 2 tablespoons chopped coriander leaves - for garnish
- 2 lemon slices - for garnish
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.
Cup of Yum
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 moong bean sprouts that are fresh. Do not use sprouts that smell stinky or have an unpleasant odor. If they are slimy to touch or show the presence of fungus or mold, discard them.
- You can adjust the seasonings according to your preferences.
- Add veggies like chopped cucumber, grated carrots or beets to make the salad more nutritious and colorful. You can also choose to add unripe raw green mangoes for that bright tart taste in the salad.
- Skip chaat masala if you do not have it. Add about ½ teaspoon of ground cumin powder or roasted cumin powder.
- Cook the sprouts in a pan or a steamer pan. Cooking them in a pressure cooker may make them mushy and too soft.
- The recipe can be scaled to make for larger servings.
Nutrition Information
Calories
160kcal
(8%)
Carbohydrates
35g
(12%)
Protein
7g
(14%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
678mg
(28%)
Potassium
838mg
(24%)
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
Phosphorus
149mg
Zinc
1mg
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 160
% 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.