sprouted moong salad recipe | moong salad| healthy moong salad |

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sprouted moong salad recipe | moong salad| healthy moong salad |

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Tarla Dalal

16 December, 2024

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sprouted moong salad recipe | moong salad| healthy moong salad |

मूंग स्प्राउट्स का सलाद की रेसिपी | अंकुरित मूंग का सलाद | मूंग का सलाद | - हिन्दी में पढ़ें (Sprouted Moong Salad in Hindi)

ફણગાવેલા મગનું સલાડ | મગ નું કચુંબર | હેલ્દી કચુંબર | - ગુજરાતી માં વાંચો (Sprouted Moong Salad in Gujarati)

Table of Content

About Sprouted Moong Salad

Ingredients

Methods

Healthy salad recipes

Preparation for sprouted moong salad

How to make sprouted moong salad

Benefits of sprouted moong salad

Nutrient values

sprouted moong salad recipe | moong salad | healthy moong salad | moong veg salad | with 15 amazing images.

Looking for a healthy and tummy filling recipe? Here we have got you a scrumptious healthy quick Indian salad recipe which you can relish at any point of the day which is sprouted moong dal salad.

Sprouted moong salad is so easy and quick to make that it can be made in a jiffy and the ingredients used are easily available in every Indian house. You can make Sprouted moong salad for evening snack or can even be used as a accompaniment or side dish with dinner or lunch.

To make sprouted moong salad, all you need to do is dump in all the ingredients together mix well and relish the tasty recipe. So to make healthy moong salad, combine sprouted and boiled moong, cabbage, tomatoes, carrot, coriander, onions, lemon juice, green chillies, black salt and mix everything well. The veggies make it nutritive and lemon juice adds the tangy hint to the salad. You can serve it immediately or refrigerate it for an hour and serve.

I make this salad recipe once or twice in a week and personally enjoy relishing it as a side dish with my meal. Also, you can add yogurt and red chilli powder if you wish to. Sometimes, when I am running late on schedule I pack it and consume it while travelling.

Why with think this is a healthy moong salad? Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like B vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost.

Sprouted moong salad is a refreshing salad, which can even be enjoyed as a mid-day snack on a sweltering hot day when you don’t feel like eating anything spicy or oily but want something tangy, tasty and sumptuous. Here, sprouted and cooked moong is mixed with varied fresh ingredients like tomatoes, coriander, cabbage, etc., perked up with lemon juice, and refrigerated till crisp and cool. This thoroughly enjoyable Sprouted Moong Salad can also be served as a starter at garden parties.

Enjoy sprouted moong salad recipe | moong salad | healthy moong salad | moong veg salad | with detailed step by step photos and video below.

Sprouted Moong Salad recipe - How to make Sprouted Moong Salad

Ingredients

For Sprouted Moong Salad

1 1/2 cups boiled sprouted moong (whole green gram)

3/4 cup finely chopped cabbage

1/2 cup finely chopped tomato

1/2 cup grated carrot

1 tbsp finely chopped coriander (dhania)

1/4 cup finely chopped onion

2 tsp lemon juice

1/2 tsp finely chopped green chillies

1/2 tsp black salt (sanchal)

salt to taste

Method

For sprouted moong salad

To make sprouted moong salad, combine all the ingredients in a bowl and toss well.
Serve the sprouted moong salad immediately or refrigerate for 1 hour and serve chilled.

sprouted moong salad recipe | moong salad| healthy moong salad | Video by Tarla Dalal

Sprouted Moong Salad recipe with step by step photos

Healthy salad recipes

1. Salads are light on your tummy, wholesome and good for your health. If you are someone who often munches on a salad for lunch and dinner, you must check out this collection of 700+ vegetarian salad recipes. You can customize salad recipes with whatever ingredients are available around. With an addition or substitution of ingredients, you can make an assortment of salad recipes that can be made for healthy evening snacks or wholesome meal. Listing down some of my favorite salad recipes made using sprouted moong :
  1. Zucchini, Bell Pepper and Sprouted Moong Salad
  
  2. Chawli and Sprouted Moong Salad
  
  3. Khakhra with Sprouted Moong

Preparation for sprouted moong salad

1. For boiling the moong sprouts, pour enough water in a microwave safe bowl. Add the sprouts.
2. Microwave on HIGH for 8 minutes.
3. Drain the boiled moong sprouts and keep aside. Moong sprouts are nutrient-dense i.e. rich in several nutrients like potassium, vitamin B, magnesium, phosphorus. You can read more about the health benefits of moong sprouts.

How to make sprouted moong salad

1. To make nutritious sprouted moong chaat, in a deep bowl take the boiled sprouted moong.
2. Add finely chopped cabbage. While we have used regular cabbage in this moong sprout salad, you can also make use of purple cabbage, any type of lettuce or other leafy greens.
3. Add finely chopped tomatoes. They are a great source of vitamin C, vitamin K, potassium and folate.
4. Add grated carrot. If raw mangoes are in season, do add them. Other vegetables like grated beetroot, chopped cucumber, boiled corn, colorful peppers, pomegranate can also be added.
5. Add finely chopped coriander for a refreshing hint. Feel free to add any vegetables of your choice that you have on hand.
6. Add finely chopped onions for an added crunch. Jains can skip adding onions. Pan tossed nuts like walnuts, pistachios or slivered almonds can be added to give wholesome moong sprout salad to give a nice bite.
7. Add lemon juice to provide sprouted moong salad a tangy flavour. To balance this tang, you can drizzle little honey if you wish. If you do not have fresh lemon juice available, replace with chaat masala or dried mango powder.
8. Add finely chopped green chillies. If preparing for kids or someone who doesn’t like that bite of chilli then sprinkle red chilli powder. Also, adjust the quantity of chilli based on the spice level you can handle.
9. Add black salt. Other aromatic spices like roasted cumin seeds powder can also be added to elevate the flavor of wholesome moong sprout salad.
10. Add salt to taste. To make green moong salad creamy, add a dollop of low-fat curd or greek yogurt and mix well.
11. Combine all the ingredients in a bowl, toss well and our moong sprouts salad is ready.
12. Serve sprouted moong salad immediately.
13. You can even refrigerate quick and healthy moong sprouts salad for 1 hour and serve chilled. Mixed Sprouts Fruits and Veggie Salad, Mixed Sprouts Beetroot Healthy Lunch Veg Salad, Masala Mixed Sprouts Salad with Coconut. are some other sprout salad recipes that you must try!

benefits of sprouted moong salad

1. Sprouted Moong Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
  1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 80% of RDA.
  2. Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 78% of RDA.
  3. Phosphorus : Phosphorus works closely with calcium to build bones. 25% of RDA.
  4. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 22% of RDA.
  5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	100 cal
Protein	6.4 g
Carbohydrates	17.5 g
Fiber	5.4 g
Fat	0.4 g
Cholesterol	0 mg
Sodium	16.8 mg

Click here to view Calories for Sprouted Moong Salad

The Nutrient info is complete

Your Rating*

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Violet

March 13, 2025, midnight

Hi, Lovely and healthy salad. Easy to prepare. Loved it.

Roopa

March 13, 2025, midnight

I like this recepie very I tried at home and enjoyed

SANDEEP SEN

March 13, 2025, midnight

Dear mam my mother is also good in south Indian dishes and all type of salads . I love moong dal sprout and want to start business of it make pack and sale by online or off line .pls gide

Tarla Dalal

March 13, 2025, midnight

Dear Sandeep, Thank you for your feedback. However, we do not deal into food packaging and delivery. You can take help from a food technologist.

n_katira

March 13, 2025, midnight

very healthy...will surely try again.

Rachna Verma

March 13, 2025, midnight

Tarla Dalal

March 13, 2025, midnight

Thank you for the feedback. Please keep reviewing recipes and articles you love.

Sreelekha

March 13, 2025, midnight

Hi, I''m 13 week pregnant Can I eat sprouts.please reply

Tarla Dalal

March 13, 2025, midnight

Yes, you can eat sprouts if it suits your digestive tract.

Rohit

March 13, 2025, midnight

Tarla Dalal

March 13, 2025, midnight

Thanks for the feedback !!! Keep reviewing recipes and articles you loved.

Foodie#434506

March 13, 2025, midnight

Sooo healthy!!I waned to indulge in something healthy today for lunch.. I made this sprouted moong salad and I was full..very quick to make also..

Asha

March 13, 2025, midnight

I love this recipe! I have a diabetic person in my house & ate it with such a happy content heart. I make twice a week!! Thank you so much!!

Tarla Dalal

March 13, 2025, midnight

Asha, we are delighted you liked the Sprouted Moong Salad recipe. Your feedback will help lots of cooking enthusiast try the recipe. Thanks. See here for more diabetic salads and raitas. https://www.tarladalal.com/recipes-for-Diabetic-Salad-Recipes-457