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Indian

Sprouted moong salad

Vegetarian

अंकुरित मूंग सलाद · ankurit mūng salād

Crunchy home-sprouted green moong tossed with onion, tomato, cucumber, green chilli, coriander, lemon and chaat masala — a protein-rich breakfast or snack salad.

Sprouted moong salad is an Indian salad, ready in about 18 minutes and made with sprouted moong (mung bean sprouts, home-style) and lemon juice. It serves 3 and is rated beginner to cook.

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Sprouted moong salad: moong sprouts with diced carrot, pepper and onion, close-up
Photo: Abhijit Patil / Wikimedia Commons · CC-BY-SA-4.0
Prep
15 min
Cook
3 min
Total
18 min
Serves
3
Level
Beginner
Calories
48

Plus 8–10 hours soaking and 1–2 days sprouting if you sprout the moong yourself.

Ingredients

3 servings

Equipment

Method

  1. Step 1

    To sprout: soak rinsed whole moong overnight, drain, then keep in a covered sieve or damp cloth at room temperature, rinsing twice a day, until short tails appear (1–2 days).

    Liquid being strained through a sieve
    How it looks · Photo: Katerina Holmes on Pexels

  2. Step 2

    Steam the sprouts for 2–3 minutes, or blanch for 1 minute in boiling water, then spread out to cool. They should stay crunchy.

    Food safety: Raw sprouts can carry bacteria such as Salmonella and E. coli; a brief steam is recommended, and essential for children, pregnant people, older adults and anyone immunocompromised.

  3. Step 3

    Combine the sprouts with the onion, tomato (opens in a new tab), cucumber (opens in a new tab), green chilli (opens in a new tab) and coriander.

    • 5 min

  4. Step 4

    Add the lemon juice (opens in a new tab), chaat masala (opens in a new tab) and salt, toss, then top with pomegranate (opens in a new tab) and peanuts and serve.

    • 2 min

About this dish

Origin
India · Commonly attributedSprouting moong is common across India, especially in Maharashtra and Gujarat; the raw salad form is a modern household staple rather than a dish from one place.More food from India
Dish
Breakfast · Snack · Lunch · Salads
Cooking method
No-cook, Raw, Steamed
Taste
fresh, tangy, earthy, spicy (chilli heat)
Diet
Vegan · Dairy-free · Low-carb
All labelsVegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · Dairy-free · Egg-free · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-carb · Low-fat · Low-sodium
Without the optional extras: No nut ingredientsWorked out from the ingredients. How labels work
Good for
Make-ahead · Meal-prep friendly · Budget-friendly · Portable / lunchbox
Cook more with
Lemon juice · Red onion · Tomato · Cucumber · Green chilli · Coriander leaves
Techniques
Boiling · Steaming · Blanching

Allergens

  • Contains, can be adapted: Peanutsfrom roasted peanuts
  • May contain: Wheatfrom chaat masala
  • May contain: Glutenfrom chaat masala

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

48 kcal per serving

Estimated

1 serving ≈ 184 g · recipe makes 3

Where the energy comes from

  • Protein 23%
  • Carbohydrate 70%
  • Fat 6%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy48 kcal26 kcal
Protein3.4 g1.9 g
Carbohydrate10.2 g5.5 g
Net carbohydrate7.4 g4 g
Sugars6.2 g3.4 g
Added sugars0 g0 g
Fibre2.8 g1.5 g
Fat0.4 g0.2 g
Saturated fat——
Trans fat0 g0 g
Cholesterol0 mg0 mg
Sodium204 mg111 mg
Salt equivalent0.5 g0.3 g
Vitamins & minerals per serving
Potassium
315 mg
Calcium
29 mg
Iron
1.2 mg
Magnesium
31 mg
Vitamin A (RAE)
24 µg
Vitamin C
26 mg
Vitamin D
0 µg
Vitamin B12
—
Folate (DFE)
—

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: pomegranate, roasted peanuts.
  • Chaat masala: Curry powder (FDC 170924) used as a stand-in for the tangy blend of amchur, black salt, cumin and pepper; real chaat masala also carries a lot of salt, so sodium is understated.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Rinse sprouts well and discard any that smell sour or look slimy.

Common mistakes

  • Sprouting too long — long tails taste grassy and turn soft.

Serve with

  • Eat as a breakfast bowl, or pack in a lunch box with the dressing on the side.

Food safety

  • Keep sprouts refrigerated once sprouted and use within 2 days.

Storage

  • Steamed, undressed sprouts keep 2 days refrigerated.

Variations

  • Mixed sprouts salad: Use a mix of sprouted moong, matki (moth beans) and kala chana.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2, 3, 4

Masalas in this recipe

Make the masala first, then come back to finish the dish.

  • Dry spice blend

    Chaat masala

    This recipe uses 1 tsp (2.5 g for 3 servings).

    Make Chaat masala

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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