Refreshing Moth Bean Salad
A light, zesty salad made with sprouted moth beans, crunchy vegetables, and a squeeze of lemon. This high-protein Indian-style salad is tossed with fresh herbs and a simple tempering of cumin and green chili, making it a refreshing side or a healthy light meal on its own.
For 4 servings
- prep · ~5 min
Steam the sprouted moth beans.
Place the sprouted moth beans in a steamer basket. Steam over boiling water for 4-5 minutes until they are slightly tender but still retain a bite. Do not overcook. Spread on a plate to cool completely.
TIPSteaming makes the sprouts easier to digest while keeping their crunch. Avoid boiling as it makes them mushy. - temper · ~1 min
Make the cumin tempering.
1.Heat the oil in a small pan over medium heat until shimmering.2.Add the cumin seeds and let them crackle for 15-20 seconds until fragrant.TIPThe cumin seeds should turn a shade darker and release their aroma, but don't let them burn. - mix · ~2 min
Assemble the salad.
1.In a large mixing bowl, combine the cooled steamed moth beans, chopped cucumber, chopped tomato, chopped onion, green chili, and chopped coriander leaves.2.Pour the hot cumin tempering over the mixture.3.Add the black salt, salt, red chili powder, and chaat masala.4.Drizzle with freshly squeezed lemon juice.TIPAdding the hot tempering to the cold salad creates a wonderful aromatic release in the bowl. - mix · ~1 min
Toss everything together and serve.
Gently toss all ingredients until the spices and tempering are evenly distributed. Taste and adjust salt or lemon juice if needed. Serve immediately at room temperature or chilled.
TIPFor best results, serve within 15 minutes of adding the lemon juice to keep the vegetables crisp.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Sprout the moth beans until the tails are just 1-2 cm long for the best texture and digestibility.
- 2Steam the sprouts only until tender-crisp (4-5 minutes) to preserve their bite and prevent mushiness.
- 3Deseed the tomato before chopping to avoid a watery salad that dilutes the tempering and spices.
- 4Pour the hot cumin tempering directly over the salad ingredients for an instant burst of aroma.
- 5Add the lemon juice just before serving to keep the vegetables crisp and bright.
- 6Chill the steamed sprouts thoroughly before assembling to contrast the warm tempering beautifully.
Adapt it for your goals.
High-protein
Add 1/4 cup of boiled chickpeas or crumbled paneer for extra protein, making this salad a more substantial post-workout meal.
veganVegan
This salad is already vegan — simply ensure the chaat masala is vegan-friendly and skip any non-vegan garnishes like yogurt.
extra crunchyExtra-crunchy
Toss in 2 tablespoons of roasted peanuts or pomegranate arils just before serving for a nutty crunch or sweet burst of freshness.
mango seasonMango-season
Replace the tomato with 1/2 cup of diced raw mango (kairi) for a tangy, seasonal twist that complements the chaat masala.
Why this is on our healthy list.
High in Plant Protein
Moth beans are a rich source of plant-based protein, making this salad an excellent choice for muscle repair and satiety.
Gut-Friendly Fiber
The sprouted moth beans and fresh vegetables provide dietary fiber that supports healthy digestion and regular bowel movements.
Rich in Vitamin C
Fresh lemon juice and raw vegetables like tomato and cucumber contribute vitamin C, which aids immune function and iron absorption.
Low in Fat
With only a teaspoon of oil for the tempering, this salad is naturally low in fat while still delivering rich flavor.
Hydrating and Cooling
Cucumber and lemon juice help keep the body hydrated and cool, making this salad ideal for hot weather or after a workout.
Frequently asked questions
Yes, you can use canned sprouted moth beans — just rinse and drain them. Skip the steaming if they are already tender, or steam briefly for 2 minutes to warm through.
