Sprouted Moth Bean Salad
This vibrant Sprouted Moth Bean Salad is a high-protein, no-cook dish featuring crunchy sprouted moth beans, fresh vegetables, and a zesty, flavorful dressing. It's a perfect light meal or side that's both nutritious and incredibly refreshing.
For 2 servings
Rinse the sprouted moth beans thoroughly under cold water and drain well. Ensure no excess water remains.
Prepare the vegetables: Finely dice the cucumber and tomato. Finely chop the red onion, green chili (if using), and fresh cilantro. Grate the fresh ginger.
In a small bowl, whisk together the fresh lemon juice, olive oil, chaat masala, black salt, and black pepper. Stir in the grated ginger. Taste and adjust seasoning as needed.
In a large mixing bowl, combine the rinsed sprouted moth beans, diced cucumber, diced tomato, chopped red onion, chopped green chili, and chopped cilantro.
Pour the prepared dressing over the mixture in the large bowl. Toss gently but thoroughly to ensure all ingredients are evenly coated.
Transfer the salad to serving bowls. Garnish with coarsely crushed roasted peanuts just before serving for added crunch.
Serve immediately to enjoy the freshest flavors and crisp texture. If preparing ahead, keep the dressing separate and combine just before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For perfectly sprouted moth beans, soak them overnight, then drain and place in a sprouting jar or colander covered with a damp cloth, rinsing twice daily until sprouts are 1/2 inch long (usually 1-2 days).
- 2To reduce the pungency of red onion, soak the chopped onion in cold water for 10 minutes, then drain thoroughly before adding to the salad.
- 3Adjust the spice level by increasing or decreasing the amount of green chili. For a milder salad, omit the chili entirely.
- 4For best results, use firm, ripe tomatoes and crisp cucumbers. Overripe vegetables can make the salad watery.
Adapt it for your goals.
Protein Boost
Add crumbled paneer, feta cheese, or hard-boiled egg for extra protein and creaminess. For a vegan option, add baked tofu cubes.
Vegetable MedleyVegetable Medley
Incorporate other finely chopped vegetables like bell peppers (any color), shredded carrots, or corn kernels for added color and nutrients.
Dressing TwistDressing Twist
Experiment with different dressing bases. A touch of tamarind paste or a dash of pomegranate molasses can add a unique sweet-sour note, or a sprinkle of roasted cumin powder for an earthy flavor.
Why this is on our healthy list.
Rich in Plant-Based Protein
Sprouted moth beans are an excellent source of plant protein, essential for muscle repair, growth, and overall body function, making this salad highly satiating.
Digestive Health Support
The high fiber content from moth beans and fresh vegetables aids digestion, promotes gut health, and helps maintain regular bowel movements. Sprouting also increases nutrient bioavailability.
Packed with Vitamins and Minerals
This salad is loaded with vitamins (like Vitamin C from lemon and tomatoes) and minerals (iron, magnesium, potassium) from its diverse fresh ingredients, supporting immunity and overall well-being.
Frequently asked questions
While you can use canned beans (like chickpeas or black beans) for a similar salad, the unique crunch and enhanced nutritional profile of sprouted moth beans are key to this recipe's authentic taste and texture. Canned beans will alter the dish's character.
