Sprouted Moong Salad
A fresh, crunchy salad made with sprouted green gram and a tangle of finely chopped vegetables. A squeeze of lemon, a whisper of chaat masala, and a handful of fresh coriander transform simple sprouts into a light, protein-packed snack that feels like a mini feast in every bite.
For 4 servings
- prep · ~2 min
Rinse and steam the sprouts lightly.
Rinse the sprouted moong dal under fresh water and drain well. Spread the sprouts in a steamer basket or a sieve set over boiling water, cover and steam for 2 minutes until slightly tender but still crunchy. Let them cool completely.
TIPDon't steam longer than 2 minutes — you want a crisp bite, not mushy sprouts. - mix · ~1 min
Toss the salad base together.
In a large mixing bowl, combine the cooled sprouts, chopped onion, tomato, cucumber, green chili and coriander leaves. Gently toss to distribute the vegetables evenly.
- temper · ~1 min
Make the cumin tempering.
1.Heat oil in a small tadka pan over medium heat.2.Add cumin seeds and let them sizzle and turn golden brown (30 seconds).3.Immediately pour the tempering over the salad mixture.TIPHave the salad bowl right next to the stove — pour the tempering while it's hot and sizzling for the best flavour. - mix · ~1 min
Season and finish the salad.
1.Sprinkle salt, chaat masala, and red chili powder over the salad.2.Pour the lemon juice on top.3.Toss everything together gently until the spices and lemon coat the sprouts evenly.TIPSeason just before serving to keep the vegetables crunchy and the sprouts from turning soggy. - serve
Serve immediately.
TIPServe in individual katoris and garnish with an extra sprinkle of chaat masala and a lemon wedge on the side.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Steam the sprouts for exactly 2 minutes — any longer and they'll turn mushy instead of staying crunchy.
- 2Always deseed the tomato before chopping to prevent the salad from becoming watery.
- 3Pour the hot cumin tempering directly over the salad while it's still sizzling for maximum aroma.
- 4Season the salad only just before serving to keep the vegetables crisp and fresh.
- 5Let the steamed sprouts cool completely before mixing with the other ingredients to avoid wilting the herbs.
- 6Use a sharp knife to chop the vegetables into uniform, small dice for the best texture in every bite.
- 7Make the sprouts a day ahead — soak the moong dal overnight, then drain and keep covered for 8-10 hours until tiny tails appear.
Adapt it for your goals.
High-protein
Add 1/2 cup of crumbled paneer or boiled chickpeas for extra protein, making this a more substantial meal.
low oilLow-oil
Skip the tempering entirely and simply toss the sprouts with lemon juice, chaat masala, and a pinch of black salt for a zero-oil version.
jainJain
Omit onion and garlic; add finely chopped raw mango or pomegranate arils for a tangy, colourful twist suitable for Jain diets.
veganVegan
This salad is naturally vegan — just ensure the chaat masala and red chili powder are free of any animal-derived additives.
spicySpicy
Increase the green chili to two or add a finely chopped red chili along with an extra pinch of red chili powder for a fiery kick.
Why this is on our healthy list.
Rich in Plant Protein
Sprouted moong dal is a fantastic source of easy-to-digest plant protein, making this salad ideal for vegetarians and those looking to boost protein intake.
Packed with Digestive Enzymes
The sprouting process activates enzymes that aid digestion and increase the bioavailability of nutrients like iron and zinc.
Low in Calories
This oil-light salad is naturally low in calories, perfect as a guilt-free snack or a light meal when watching your weight.
Good Source of Vitamin C
Fresh lemon juice and raw tomatoes provide a healthy dose of vitamin C, which supports immune function and skin health.
Frequently asked questions
Yes, if you prefer completely raw sprouts. However, steaming for 2 minutes makes them easier to digest and removes any raw-bean taste while keeping the crunch.
