Sprouted Moong Salad
A powerhouse of protein and fiber, this refreshing sprouted moong salad is a no-cook wonder. Packed with crisp vegetables, soft paneer, and a zesty lemon dressing, it's the perfect light and healthy lunch.
For 4 servings
Prepare the vegetables and paneer.
In a large mixing bowl, add the sprouted moong beans. Add the finely chopped onion, deseeded tomato, cucumber, and green chilies. Crumble or cube the paneer and add it to the bowl.
TIPDeseeding the tomatoes prevents the salad from becoming watery.Add the dressing ingredients.
Sprinkle the chaat masala, roasted cumin powder, black salt, and regular salt over the ingredients in the bowl. Pour the fresh lemon juice over everything.
TIPRoasting and grinding your own cumin seeds gives a much fresher, more aromatic flavor.Toss the salad well.
Using two spoons, gently toss all the ingredients together until everything is well combined and the spices are evenly distributed.
Garnish and serve immediately.
Add the freshly chopped coriander leaves and give it one final, gentle toss. Serve the salad immediately to enjoy its maximum crunch and freshness.
TIPFor the best texture, do not let the salad sit for too long after adding the dressing, as the salt will draw out moisture from the vegetables.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1To sprout moong beans, soak them in water for 8 hours, drain, and tie them in a damp muslin cloth for 12-24 hours until sprouts appear.
- 2For extra crunch and healthy fats, add a tablespoon of roasted peanuts or sunflower seeds.
- 3Feel free to add other vegetables like grated carrots, finely chopped bell peppers, or steamed corn kernels.
- 4Serve immediately for the best texture. The salad tends to get soggy if stored for a long time.
- 5Adjust the amount of green chili and chaat masala to suit your personal spice preference.
Adapt it for your goals.
Vegan
Replace the paneer with firm tofu, boiled chickpeas, or black beans for a delicious plant-based version.
quickQuick
Use store-bought sprouted moong beans to save time on soaking and sprouting.
high fiberHigh fiber
Add half a cup of grated carrots and half a cup of finely chopped bell peppers for extra fiber and vitamins.
kid friendlyKid friendly
Omit the green chilies and use a smaller pinch of chaat masala for a milder flavor that kids will enjoy.
Why this is on our healthy list.
High in Protein
Both sprouted moong beans and paneer are excellent sources of protein, which is essential for muscle repair, growth, and overall body function.
Excellent Source of Fiber
The combination of sprouts and fresh vegetables provides a high amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full for longer.
Rich in Vitamins and Minerals
Sprouting increases the availability of nutrients like Vitamin C, iron, and potassium. The fresh vegetables add even more essential vitamins to this healthy salad.
Aids in Weight Management
Being low in calories but high in protein and fiber, this salad is an ideal meal for those looking to manage their weight without compromising on nutrition.
Frequently asked questions
Yes, it is extremely healthy. It's packed with plant-based protein, dietary fiber, vitamins, and minerals. The no-cook method preserves the nutrients of the fresh ingredients.