Sprouted Moth Bean Salad
A crunchy, protein-packed salad made with sprouted moth beans, fresh vegetables, and a zesty lemon dressing. This light and refreshing dish comes together in minutes, making it perfect for a quick lunch or a healthy side. The earthy flavor of the sprouts pairs beautifully with tangy tomatoes and crisp onions.
For 4 servings
- steam · ~3 min
Lightly steam the sprouted moth beans.
1.Place the sprouted moth beans in a steamer basket.2.Steam for 2-3 minutes until slightly tender but still retaining a bite.3.Transfer to a plate and let them cool completely to room temperature.TIPDon't over-steam — the beans should stay firm and crunchy for the best salad texture. - prep · ~5 min
Chop the fresh vegetables.
1.Finely chop the onion, deseeded tomato, and cucumber into small, even pieces.2.Finely chop the green chili, removing the seeds if you prefer less heat.3.Roughly chop the fresh coriander leaves for garnish.TIPDeseeding the tomato prevents the salad from becoming watery. - mix · ~2 min
Combine all ingredients in a large bowl.
1.Add the cooled sprouted moth beans to a large mixing bowl.2.Toss in the chopped onion, tomato, cucumber, and green chili.3.Sprinkle in the salt, black pepper, and chaat masala.4.Pour the fresh lemon juice over everything and toss gently to coat evenly.TIPAdd the salt and lemon juice just before serving to keep the vegetables crisp. - garnish · ~1 min
Garnish and serve immediately.
Transfer the salad to a serving bowl, sprinkle the crushed roasted peanuts and chopped coriander leaves on top. Serve fresh.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Sprout the moth beans yourself 2–3 days ahead for fresher crunch and better control over texture.
- 2Chill the steamed sprouts and chopped veggies for 15 minutes before mixing for an extra-refreshing salad.
- 3Add the salt and lemon juice only at the very end to prevent the vegetables from turning soggy.
- 4For a nuttier flavor, dry-toast the sprouts in a pan for a minute after steaming instead of cooling.
- 5Deseed the tomato thoroughly — excess moisture will dilute the chaat masala and lemon dressing.
- 6Crush the roasted peanuts just before serving so they stay crunchy on top.
Adapt it for your goals.
Low-oil
Omit the roasted peanuts, or replace with raw sunflower seeds — you keep the crunch without any added oil, making this even lighter.
high proteinHigh-protein
Double the crushed peanuts and add 100 g of crumbled paneer or cubed firm tofu for an extra boost of plant-based protein that still stays cool and fresh.
jainJain
Skip the onion and green chili; add a pinch of asafoetida and a handful of finely chopped bell pepper or grated raw mango for a Jain-friendly version that still pops with flavor.
veganVegan
This recipe is already vegan — just confirm your chaat masala brand has no added dairy or animal derivatives.
Why this is on our healthy list.
Rich in Plant Protein
Moth beans are a legume powerhouse, offering a good dose of protein that supports muscle repair and keeps you full longer.
Natural Hydration Support
Cucumber and deseeded tomato add water and electrolytes, making this salad a light yet hydrating meal for warm days.
Digestive Wellness from Sprouts
Sprouting boosts enzyme activity and reduces anti-nutrients, making the beans gentler on digestion and easier to absorb minerals.
Low in Fat, High in Fiber
With just a sprinkle of peanuts for garnish, this salad delivers soluble fiber from legumes and veggies while keeping fat minimal.
Frequently asked questions
Canned sprouted beans are rare and often mushy. It's best to sprout dry moth beans at home — just soak them overnight, drain, and leave in a colander covered with a damp cloth for 2–3 days, rinsing twice daily.
