Mixed Sprout Salad
A vibrant, crunchy salad made with freshly sprouted lentils and beans. Tossed with crisp onions, juicy tomatoes, and a zingy lemon-cumin dressing, it's light yet filling. Perfect as a refreshing side or a healthy snack on its own.
For 4 servings
- prep · ~4 min
Prepare the sprouts.
Rinse the mixed sprouts thoroughly under running water. Place them in a steamer basket over a pan of boiling water. Cover and steam for 3-4 minutes until they are just slightly tender but still have a crunch. Remove from heat and spread on a plate to cool completely.
TIPDo not over-steam. The sprouts should stay crisp and nutty, not mushy. - prep · ~5 min
Chop the vegetables.
1.Finely chop the onion into small cubes.2.Deseed the tomato and chop it finely.3.Chop the cucumber into small pieces.4.Finely chop the green chili and coriander leaves. - mix · ~1 min
Combine all ingredients.
In a large mixing bowl, add the cooled steamed sprouts, chopped onion, tomato, cucumber, green chili, and coriander leaves. Sprinkle the roasted cumin powder, red chili powder, chaat masala, salt, and black pepper over the top.
- mix · ~1 min
Dress the salad.
Pour the freshly squeezed lemon juice over the salad. Toss everything gently but thoroughly until all the ingredients are evenly coated with the spices and lemon juice.
TIPToss just before serving to keep the vegetables crisp. - serve
Serve immediately.
Transfer the mixed sprout salad to a serving bowl. Taste and adjust salt or lemon juice if needed, then serve right away.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Steam sprouts only 3-4 minutes to preserve crunch and nutrients.
- 2Spread steamed sprouts on a plate to cool quickly, preventing overcooking.
- 3Deseed the tomato to keep the salad from turning watery.
- 4Toss with lemon and spices just before serving for maximum crunch.
- 5Make-ahead: Steam and chop veggies up to 1 day ahead; dress right before eating.
- 6Store leftovers in an airtight container in the fridge for up to 24 hours.
Adapt it for your goals.
High-protein
Add 100g of crumbled paneer or cubed boiled egg whites for an extra protein boost, making this a more substantial meal for post-workout or lunch.
low oilLow-oil
Skip the green chili and use only lemon juice and spices; this variation keeps the salad fat-free and even lighter, ideal for weight-watchers.
jainJain
Onion, garlic, and root vegetables are avoided. Replace onion with chopped raw banana (kela) and skip green chili; use rock salt instead of regular salt.
veganVegan
The base recipe is already fully vegan. Ensure the chaat masala is labelled vegan (no animal-based ingredients). Serve as a standalone meal or wrap.
herb forwardHerb-forward
Double the coriander and add 1 tbsp each of chopped mint and fresh curry leaves for a fragrant, refreshing twist.
Why this is on our healthy list.
Rich in Plant Protein
Mixed sprouts (moong, moth beans, black chickpeas) are an excellent plant-based protein source, supporting muscle repair and satiety.
High in Dietary Fiber
Sprouts and fresh vegetables provide substantial fiber, aiding digestion, promoting gut health, and helping maintain steady blood sugar levels.
Packed with Vitamin C
Lemon juice and fresh vegetables contribute vitamin C, which supports immune function and enhances iron absorption from the sprouts.
Low in Fat & Calories
This salad is naturally low in fat and calories, making it a guilt-free snack or a light, nourishing side dish.
Frequently asked questions
Yes, but raw sprouts are harder to digest and have a denser texture. Steaming lightly for 3-4 minutes improves digestibility and flavor while keeping crunch.
