Sprouted Moong And Paneer Salad
A light, refreshing salad loaded with crunchy sprouted moong beans and soft cubes of paneer. Tossed with fresh vegetables, a squeeze of lemon, and a whisper of chaat masala, it comes together in minutes. Perfect as a protein-packed snack or a vibrant side dish.
For 4 servings
- prep · ~2 min
Blanch the sprouted moong beans.
Bring a small pot of water to a boil. Add the sprouted moong beans and blanch for 2 minutes. Drain immediately and rinse under cold water to stop the cooking and retain the crunch.
TIPDo not overcook — the sprouts should stay crisp, not mushy. 2 minutes is just enough to remove the raw edge. - saute · ~2 min
Lightly sear the paneer cubes.
Place a non-stick pan over medium heat. Add the paneer cubes in a single layer and dry-roast for 1-2 minutes, turning once, until lightly golden on the edges. Remove from heat and let cool slightly.
TIPDry-roasting without oil adds a subtle smoky flavor and gives the paneer a firmer texture that holds up in the salad. - mix · ~1 min
Combine all the salad ingredients.
1.In a large mixing bowl, add the blanched moong sprouts and the seared paneer cubes.2.Add the chopped cucumber, tomato, onion, and green chili.3.Sprinkle in the chaat masala, roasted cumin powder, black salt, and a pinch of salt. - mix · ~1 min
Dress and toss the salad.
1.Drizzle the lemon juice evenly over the salad.2.Toss gently until all the spices and lemon juice coat the ingredients well.3.Taste and adjust the salt or lemon juice if needed. - garnish · ~1 min
Garnish and serve immediately.
Transfer the salad to a serving bowl. Sprinkle generously with chopped coriander leaves and serve fresh for the best crunch.
TIPAssemble just before serving to keep the vegetables crisp and prevent the salt from drawing out excess moisture.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Blanch the sprouts for exactly 2 minutes to keep them crunchy and remove the raw taste.
- 2Dry-roast paneer cubes without oil for a firmer texture and a light smoky note.
- 3Deseed the tomato to prevent the salad from becoming watery and soggy.
- 4Use black salt (kala namak) for an authentic Indian tang that pairs well with chaat masala.
- 5Prepare the dressing and vegetables ahead, but toss everything just before serving for maximum crunch.
- 6Adjust the green chili based on your heat preference, or skip it for a kid-friendly version.
Adapt it for your goals.
Vegan
Replace paneer with cubed extra-firm tofu (pressed and dry-roasted) to keep the high-protein salad entirely plant-based.
extra proteinExtra-protein
Add a handful of roasted chickpeas or a spoonful of boiled chana for an even heartier, more filling salad.
low oilLow-oil
Omit the dry-roasting step for paneer and use raw paneer cubes instead; skip any oil entirely for a lighter, no-cook version.
South Indian twistSouth-Indian twist
Swap chaat masala for a pinch of curry powder and add grated coconut and a tempering of mustard seeds and curry leaves.
grain bowlGrain-bowl
Serve the salad over a bed of cooked quinoa or millet for a complete meal with added fiber and texture.
Why this is on our healthy list.
High in Plant Protein
Sprouted moong beans are an excellent source of easily digestible plant protein, supporting muscle repair and satiety.
Calcium-Rich Paneer
Paneer provides a generous amount of calcium and casein protein, which supports bone health and sustained energy release.
Packed with Gut-Friendly Fiber
Sprouted moong and fresh vegetables supply dietary fiber that aids digestion and promotes a healthy gut microbiome.
Low in Fat with Smart Spices
This salad uses no added oil and relies on spices like cumin and chaat masala, which may support metabolism and digestion.
Hydrating and Nutrient-Dense
Cucumber and tomato add hydration along with vitamins A and C, making this a refreshing, nutrient-packed option.
Frequently asked questions
Yes, store-bought sprouts work perfectly; just rinse them well and blanch as directed to remove any raw edge.
