Sprouted Moong and Chickpea Salad
A powerhouse of protein and fiber! This refreshing salad combines crunchy sprouted moong, hearty chickpeas, and fresh vegetables in a zesty lemon dressing. It's a perfect light, yet filling, meal for a healthy lunch.
For 2 servings
4 steps. 20 minutes total.
- 1
Step 1
TIPIf you're short on time, you can use canned chickpeas. Just be sure to rinse them well to remove excess sodium. - 2
Step 2
- a.While the chickpeas cook, finely chop the onion, tomato, and cucumber.
- b.Chop the fresh coriander leaves and green chili (if using).
- c.In a small bowl, whisk together the lemon juice, chaat masala, black salt, and salt to make the dressing.
- 3
Step 3
- 4
Step 4
TIPThis salad is best enjoyed fresh as the vegetables can release water and become soggy over time.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1To sprout moong beans, soak them overnight, drain, and tie them in a damp muslin cloth. Keep in a warm, dark place for 24-36 hours, rinsing once or twice, until small sprouts appear.
- 2Don't let the moong sprouts grow too long (more than an inch) as they can develop a bitter taste.
- 3For extra crunch and nutrients, you can add finely chopped carrots, bell peppers, or grated raw mango.
- 4Ensure your chickpeas are cooked until just tender. Overcooked, mushy chickpeas won't work well in this salad.
- 5You can prepare the cooked chickpeas and chopped vegetables ahead of time and store them separately in the fridge. Combine and add the dressing just before serving.
Adapt it for your goals.
High protein
For an extra protein boost, add 100g of crumbled paneer (Indian cottage cheese) or firm tofu to the salad.
kid friendlyKid friendly
Omit the green chili and raw onion. Add 1/2 cup of sweet corn kernels for a touch of sweetness that kids love.
quickQuick
Use one 15-ounce can of chickpeas (rinsed and drained) and store-bought sprouted moong beans to make this salad in under 10 minutes.
jainJain
To make a Jain version, simply omit the onion from the recipe.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
The combination of chickpeas and sprouted moong provides a complete protein profile, essential for muscle repair, growth, and keeping you full.
High in Dietary Fiber
With over 12 grams of fiber per serving, this salad supports digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
Rich in Vitamins and Minerals
Sprouts are a powerhouse of nutrients like Vitamin C and K, while chickpeas offer iron and folate, supporting overall energy and well-being.
Supports Weight Management
Being high in protein and fiber while being low in fat, this salad is very satiating, which can help prevent overeating and support healthy weight goals.
Frequently asked questions
Absolutely! It's packed with plant-based protein, high in dietary fiber, and rich in vitamins and minerals. The lemon dressing is light and healthy, making it an excellent choice for a nutritious meal.