Sprouted Moong and Chickpea Salad
A refreshing, protein-packed salad made with crunchy sprouted moong beans and chickpeas, tossed with fresh vegetables and a zesty lemon dressing. Light yet satisfying, this no-cook salad comes together in minutes and is perfect as a healthy snack or light lunch on warm days.
For 4 servings
- prep
Prepare the sprouted moong and chickpeas.
1.Steam the sprouted moong beans for 3 minutes just to soften slightly, then spread on a plate to cool completely.2.Drain and rinse the pressure-cooked chickpeas well, shaking off excess water. - mix
Combine the main salad ingredients.
In a large mixing bowl, add the cooled sprouted moong beans, chickpeas, chopped cucumber, tomato, onion, green chili, and cilantro. Toss gently with a large spoon until evenly distributed.
- mix
Add the dressing and toss well.
1.Drizzle fresh lemon juice evenly over the salad.2.Sprinkle roasted cumin powder, red chili powder, chaat masala, and salt.3.Toss everything together gently but thoroughly until all ingredients are well coated.TIPTaste after adding salt and adjust lemon juice and spices to your liking. - rest · ~10 min
Chill briefly before serving.
Cover the bowl and refrigerate for 10 minutes to let the flavors meld together and the salad chill.
- serve
Garnish and serve cold.
1.Transfer the salad to a serving bowl or individual plates.2.Top with fresh grated coconut if using.3.Serve immediately as a light snack, breakfast, or side.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Steam the sprouts for exactly 3 minutes to soften them without losing crunch.
- 2Always deseed the tomato to prevent the salad from becoming watery.
- 3Let the salad chill for 10 minutes so the chaat masala and lemon juice meld into the beans.
- 4Taste and adjust salt and lemon juice just before serving for the brightest flavor.
- 5Make ahead: prep sprouts and chickpeas up to 2 days in advance; assemble and dress just before serving.
Adapt it for your goals.
Low-oil
Omit the optional grated coconut to reduce fat; the lemon-cumin dressing already provides plenty of flavor without any added oil.
high proteinHigh-protein
Fold in 100g of crumbled paneer or cubed tofu for an extra protein boost, ideal for post-workout meals or satisfying lunch bowls.
jainJain
Skip the onion and green chili; replace with finely chopped bell pepper and a pinch of asafoetida (hing) to maintain a Jain-friendly preparation.
veganVegan
The base recipe is already vegan; simply ensure the chaat masala is vegan-friendly (most brands are) and garnish with seeds instead of coconut if desired.
Why this is on our healthy list.
High in Plant Protein
Sprouted moong beans and chickpeas together provide a complete source of plant-based protein, supporting muscle repair and satiety.
Rich in Digestive Enzymes
Sprouting increases the availability of enzymes and reduces antinutrients, making the legumes easier on digestion.
Good Source of Fiber
With both sprouts and fresh vegetables, this salad delivers dietary fiber that supports gut health and steady blood sugar levels.
Packed with Vitamin C
Lemon juice and fresh tomatoes contribute a generous dose of vitamin C, which boosts immunity and helps iron absorption from the legumes.
Frequently asked questions
Yes, rinse 1 can of chickpeas (about 240g drained weight) and skip the soaking and pressure-cooking step.
