Sprouts salad
Preparation Time
15 minutes
Cooking Time
6 minutes
Difficulty Level
easy
Meal Type
Evening Snack
Serves 2
Key Ingredients
- Whole green moong (green gram), sprouted
About This Recipe
Green moong sprouts, the ones home kitchens grow in a cloth or a jar from whole green gram, turn into a bright, crunchy salad with little more than onion, tomato, cucumber and a sharp lemon dressing. The growing itself is on the how to sprout moong page: soak overnight, then rinse twice a day until the tails are about as long as the bean.
Here the sprouts are steamed for five minutes first, so they soften a little and lose the raw edge, then cooled and tossed with the vegetables and a dressing of lemon juice, roasted cumin and black pepper. There is no oil in the dressing, and the salad needs none: the sprouts and cucumber carry enough moisture.
Half a cup of dry beans gives the two bowls this recipe makes. If you sprout a full cup at once, use half for the salad and keep the rest in the fridge in a lidded box, rinsed before use; eat them soon, and discard any batch that turns sour-smelling or slimy. This salad is the plainer cousin of sprouts chaat, which dresses the same sprouts with chaat masala and pomegranate.
Ingredient List
Serving Size:
1x
2x
3x
Sprouts
- Whole green moong (green gram), sprouted — 1/2 cup
Vegetables
- Small onion, finely chopped — 1 piece
- Tomato, finely chopped — 1 piece
- Cucumber, finely chopped — 1/2 piece
- Green chilli, finely chopped — 1 piece
- Fresh coriander leaves, chopped — 2 tbsp
Dressing
- Lemon juice — 1 tbsp
- Salt — 1/2 tsp
- Cumin seeds, dry-roasted and crushed — 1/2 tsp
- Black pepper powder — 1/4 tsp
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Serving Suggestions
Eat it chilled or at room temperature as a light lunch, or as a side with dal and roti. It travels well, so it suits lunchboxes: carry the vegetables and sprouts together and the dressing in a small jar, and pour it over just before eating. A handful of roasted peanuts or a spoon of soft paneer on top makes it more substantial.
Tips for Cooking Sprouts salad
Steam the sprouts for five minutes and not a minute more; beyond that they turn soft and grey. Rinse the sprouts twice a day while they grow and once more before steaming. Cool the steamed sprouts fully before adding the vegetables, or the onion and cucumber go limp in the warm bowl. Add the dressing only when ready to eat, so the salad stays crunchy.
Chef’s Note
A serving is one bowl made from 50 g of dry moong, and it comes to about 151 kcal, 11.5 g protein and 9 g fibre, almost all of it from the bean; the dressing adds salt and acidity, not fat. The US FDA notes that children, older adults, pregnant women and anyone with a weakened immune system should avoid raw or lightly cooked sprouts; since this salad steams them only briefly, such diners should keep that caution in mind.
Per serving (approx.): 151 kcal, protein 12 g, carbs 24 g, fat 0.8 g, fibre 9 g. Computed from IFCT 2017 / USDA values for the listed quantities. Measures: 1 cup = 240 ml, 1 tbsp = 15 ml, 1 tsp = 5 ml.
Happy Cooking
!!
ByCOWBERRY
Apr 23, 2026
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