Sprouted Horse Gram Salad
A vibrant, protein-packed salad featuring nutrient-dense sprouted horse gram, crisp vegetables, and a zesty lemon-chaat masala dressing, perfect for a light and healthy meal.
For 3 servings
Prepare the Sprouted Horse Gram: If your horse gram is not already sprouted, soak 1/2 cup of whole horse gram overnight, then drain and tie in a muslin cloth, keeping it moist for 1-2 days until sprouts appear. Once sprouted, gently steam the 1 cup of sprouted horse gram for 5 minutes until slightly tender but still crunchy. Drain any excess water and let it cool completely.
Chop Vegetables: While the horse gram cools, finely dice the cucumber, red onion, and deseeded tomato. Mince the green chili and chop the fresh coriander leaves. If using, grate the fresh ginger.
Combine Dry Ingredients: In a large mixing bowl, combine the cooled sprouted horse gram, diced cucumber, chopped red onion, diced tomato, minced green chili, and grated ginger (if using).
Prepare the Dressing: In a small bowl, whisk together the fresh lemon juice, chaat masala, black salt, and freshly ground black pepper.
Dress the Salad: Pour the prepared dressing over the vegetable and horse gram mixture.
Add Fresh Herbs: Add the chopped fresh coriander leaves to the bowl.
Toss and Serve: Gently toss all the ingredients together until well combined. Taste and adjust seasoning if necessary. Serve immediately for best texture and flavor.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Sprouting at Home: For best results, sprout horse gram at home. It typically takes 1-2 days after an overnight soak. Ensure good air circulation to prevent mold.
- 2Don't Overcook: When steaming the sprouts, ensure they remain slightly al dente. Overcooking will make them mushy and lose their desirable crunch.
- 3Chill Before Serving: While best served immediately, chilling the salad for 15-20 minutes before serving can enhance the refreshing quality, especially on a hot day.
- 4Adjust Spice: The green chili and chaat masala provide the spice. Adjust quantities according to your preference, or omit the chili for a milder version.
Adapt it for your goals.
Protein Boost
Add crumbled paneer, roasted chickpeas, or a handful of roasted peanuts for extra protein and crunch.
Vegetable MedleyVegetable Medley
Incorporate other finely chopped vegetables like bell peppers (any color), grated carrots, or blanched corn kernels for added color and nutrients.
Tangy TwistTangy Twist
For an extra tangy kick, add a tablespoon of finely chopped raw mango or a sprinkle of dried mango powder (amchur) along with the chaat masala.
Why this is on our healthy list.
Rich in Protein
Horse gram is an excellent plant-based source of protein, essential for muscle repair and overall body function.
High in Fiber
Sprouted horse gram is packed with dietary fiber, aiding digestion, promoting satiety, and helping regulate blood sugar levels.
Enhanced Nutrient Absorption
Sprouting increases the bioavailability of vitamins (like B vitamins) and minerals (iron, calcium) in horse gram, making them easier for the body to absorb.
Frequently asked questions
While you can, sprouting significantly improves digestibility and nutrient content. Unsprouted horse gram is much harder and less palatable raw.
