Sprouted Horse Gram Salad
A protein-packed, crunchy South Indian-style salad made with nutty sprouted horse gram, tempered with mustard seeds, curry leaves, and fresh coconut. The sprouts are briefly steamed to preserve their earthy bite, then tossed with raw onion and a squeeze of lemon for a refreshing, tangy finish that works as a light meal or a healthy snack.
For 4 servings
- steam · ~8 min
Steam the sprouted horse gram.
1.Place the sprouted horse gram in a steamer basket over boiling water.2.Steam for 6-8 minutes until just tender but still firm to the bite.3.Remove from heat and transfer to a large mixing bowl.TIPDon't over-steam — the sprouts should retain a slight crunch for the best texture. - temper · ~2 min
Make the tempering.
1.Heat oil in a small pan over medium heat until shimmering.2.Add mustard seeds and let them splutter (30 seconds).3.Add urad dal and cumin seeds. Fry until dal turns golden (20 seconds).4.Add dried red chili, curry leaves, and asafoetida. Stir for 15 seconds until fragrant.TIPMedium heat is crucial — too high and the spices will burn before the dal turns golden. - mix · ~1 min
Toss the salad together.
1.Pour the hot tempering over the steamed sprouts in the mixing bowl.2.Add the finely chopped onion and green chili.3.Add grated coconut and salt. Mix well to combine.4.Squeeze fresh lemon juice over the top and toss again.TIPAdding the coconut while the sprouts are still warm helps it release its natural oils into the dish. - garnish
Garnish with fresh coriander leaves and serve.
Sprinkle the chopped coriander over the salad just before serving. This salad tastes best at room temperature or slightly warm.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Steam the sprouts only until just tender – they should still have a firm, crunchy bite.
- 2Let the mustard seeds fully splutter before adding the urad dal for maximum aroma.
- 3Use fresh, grated coconut instead of desiccated for a moist, creamy texture.
- 4Add the hot tempering to the warm sprouts so the spices infuse deeply.
- 5Toss the coconut in while the sprouts are still warm to help release its natural oils.
- 6This salad keeps well in the fridge for up to a day; add lemon juice just before serving.
Adapt it for your goals.
Low-oil
Skip the tempering with oil and instead dry-roast the mustard seeds, urad dal, and cumin in a hot pan until fragrant, then sprinkle over the salad. This cuts fat while keeping the spice flavour.
high proteinHigh-protein
Add 1/4 cup of steamed, cubed paneer or 2 tablespoons of roasted peanuts for an extra protein boost, making this a more filling post-workout meal.
jainJain
Omit the onion and green chili from the salad. Replace them with a pinch of asafoetida extra in the tempering and add a little more grated coconut and pomegranate arils for sweetness and crunch.
veganVegan
This recipe is already vegan; for extra richness, stir in 1 tablespoon of raw mango pieces or a dash of coconut milk for a creamier texture.
Why this is on our healthy list.
High in Plant Protein
Horse gram is a legume rich in protein, making this salad an excellent choice for vegetarians and vegans looking for a satisfying, muscle-repairing snack.
Rich in Dietary Iron
Sprouted horse gram provides a good source of non-heme iron, which supports healthy blood oxygen transport. Pairing it with lemon juice (vitamin C) enhances iron absorption.
Good Source of Gut-Friendly Fiber
The sprouts and coconut contribute dietary fiber that promotes healthy digestion and helps maintain stable blood sugar levels.
Low in Fat, High in Flavour
With just 1 teaspoon of oil, this tempering-style salad delivers bold taste without heavy fats, ideal for calorie-conscious diets.
Frequently asked questions
Yes, but the texture will be softer and the nutty flavour milder. Drain and rinse canned horse gram, then skip the steaming step and gently warm it before tempering.
