Mixed Sprouts and Peanut Salad
A refreshing and crunchy salad packed with protein from moong sprouts and paneer. Tossed with fresh vegetables, roasted peanuts, and a zesty lemon-coriander dressing, it's a perfect light and healthy meal.
For 2 servings
Prepare the vegetables and paneer.
- Rinse the moong sprouts well and drain completely.
- Finely chop the onion, tomato (after deseeding), and cucumber.
- Grate the carrot.
- Crumble the low-fat paneer into small pieces.
TIPEnsure all vegetables are chopped to a similar small size for the best texture in every bite.Make the dressing.
In a small bowl, whisk together the lemon juice, olive oil, chopped green chili, chaat masala, black salt, and regular salt. Mix well until combined.
Combine all ingredients.
- In a large mixing bowl, add the moong sprouts, crumbled paneer, chopped onion, tomato, cucumber, and grated carrot.
- Add half of the chopped coriander leaves and the coarsely crushed peanuts.
- Pour the prepared dressing over the salad ingredients.
Toss the salad gently.
Using two spoons, gently toss everything together until the vegetables and sprouts are evenly coated with the dressing. Be careful not to mash the sprouts.
TIPToss just before serving to keep the ingredients crisp and prevent them from getting soggy.Garnish and serve immediately.
Divide the salad into two bowls. Garnish with the remaining fresh coriander leaves and serve right away for the best taste and texture.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best crunch, use freshly sprouted moong beans.
- 2Do not let the salad sit for too long after adding the dressing, as the salt will draw out water and make it soggy.
- 3You can add other vegetables like bell peppers, corn, or grated beetroot for more color and nutrients.
- 4To make sprouts at home, soak whole moong beans overnight, drain, and tie them in a muslin cloth for 24-36 hours until sprouts appear.
- 5If you don't have chaat masala, you can use a mix of roasted cumin powder and dry mango powder (amchur).
Adapt it for your goals.
Vegan
Replace the paneer with an equal amount of firm tofu, crumbled. The recipe is otherwise vegan.
high proteinHigh protein
Increase the paneer to 150g or add 1/2 cup of boiled chickpeas to further boost the protein content.
kid friendlyKid friendly
Omit the green chili to reduce the spice level. You can add a pinch of sugar or a teaspoon of honey to the dressing for a slightly sweet taste.
quickQuick
Use store-bought sprouts and pre-chopped vegetables to assemble this salad in under 5 minutes.
Why this is on our healthy list.
Excellent Source of Protein
Combining moong sprouts and paneer provides a high-quality complete protein profile, essential for muscle repair, growth, and satiety.
High in Dietary Fiber
The sprouts and fresh vegetables are loaded with fiber, which aids digestion, promotes gut health, and helps in managing blood sugar levels.
Rich in Live Enzymes
As a no-cook raw salad, it's rich in live enzymes that enhance digestion and improve nutrient absorption.
Boosts Immunity
The salad is a great source of Vitamin C from lemon and tomatoes, and other antioxidants that help strengthen the immune system.
Frequently asked questions
Yes, it is extremely healthy. It's rich in plant-based protein, high in dietary fiber, and packed with vitamins and minerals. The no-cook method preserves live enzymes, making it excellent for digestion and overall health.