Mixed Sprouts Salad
A crunchy, refreshing, and protein-packed salad made with mixed sprouts, crisp vegetables, and a tangy lemon-chaat masala dressing. It's a perfect light lunch, healthy snack, or a vibrant side dish that comes together in minutes.
For 4 servings
Prepare the vegetables
- Rinse the mixed sprouts thoroughly under cold water and drain well.
- Finely chop the cucumber, tomato (seeds removed), and onion.
- Finely chop the green chili and fresh coriander leaves.
Combine the salad base
- In a large mixing bowl, add the drained sprouts.
- Add the chopped cucumber, tomato, onion, green chili, and coriander leaves to the bowl.
Dress the salad
- Drizzle the fresh lemon juice over the sprout and vegetable mixture.
- Sprinkle the chaat masala, freshly ground black pepper, and salt.
- Toss everything gently until all the ingredients are well combined and evenly coated with the dressing.
Serve
- Serve the salad immediately for the best crunchy texture.
- Alternatively, you can chill it for 10-15 minutes before serving for a more refreshing taste.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, use fresh, crisp vegetables. Removing the seeds from the tomato prevents the salad from becoming watery.
- 2If you prefer a softer texture or have trouble digesting raw sprouts, you can lightly steam them for 2-3 minutes and let them cool completely before mixing.
- 3To make ahead, chop the vegetables and store them separately from the sprouts. Mix and add the dressing just before serving to keep it crunchy.
- 4Add pomegranate arils for a pop of color and a sweet-tart flavor.
- 5For extra crunch, toss in a tablespoon of roasted peanuts or sev right before serving.
Adapt it for your goals.
Jain
Omit the onion to make this salad Jain-friendly. You can add a pinch of asafoetida (hing) to the dressing for flavor.
high proteinHigh protein
Add 1/2 cup of crumbled paneer (cottage cheese) or boiled chickpeas to boost the protein content further.
kid friendlyKid friendly
Skip the green chili and onion. Add finely chopped carrots and a handful of sweet corn to make it more appealing to kids.
quickQuick
Use a pre-chopped salad mix of onions, tomatoes, and cucumbers from the grocery store to save on prep time.
Why this is on our healthy list.
Rich in Plant-Based Protein
Sprouts are an excellent source of protein, which is essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
The combination of sprouts and fresh vegetables provides ample fiber, aiding digestion, promoting gut health, and helping you feel full.
Boosts Immunity
Rich in Vitamin C from lemon juice, tomatoes, and onions, this salad helps strengthen the immune system.
Low in Calories
This salad is light, refreshing, and low in calories, making it a great option for weight management.
Frequently asked questions
Yes, it is incredibly healthy. It's packed with plant-based protein, dietary fiber, vitamins, and minerals. The raw vegetables add antioxidants and hydration, making it a nutritious and low-calorie meal.
