Spicy Sprouted Moong Salad Recipe | Quick, Protein-Rich & Fresh
Yield: 1 Bowl Salad
Spicy Sprouted Moong Salad
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Vibrant, crunchy, and full of refreshing flavor, this spicy sprouted mung bean salad is a powerhouse of nutrients and protein. Sprouted mung beans are tossed with crunchy cucumbers, juicy tomatoes, crispy red onions, and fresh greens, then tossed with a tangy lemon-pepper dressing infused with roasted cumin seeds. It's an easy and low-calorie dish that's perfect as a meal prep, light lunch, or a healthy mid-day snack.
Prep Time
15 minutes
Total Time
15 minutes
Ingredients
For the Salad Base:
- Sprouted Green Moong (Mung Beans): 2 cups (raw or lightly steamed)
- Cucumber: 1 cup, finely diced
- Tomatoes: 1 cup, finely diced (seeds removed)
- Red Onion: ½ cup, finely diced
- Green Chilies: 1–2, finely chopped (adjust for spice level)
- Fresh Cilantro (Coriander): ¼ cup, finely chopped
- Fresh Mint Leaves: 2 tbsp, finely chopped (optional, for added freshness)
- Pomegranate Seeds: ¼ cup (optional, for a touch of sweetness)
For the Spicy Lemon Dressing:
- Fresh Lemon Juice: 2 tbsp (about 1 large lemon)
- Extra Virgin Olive Oil or Mustard Oil: 1 tbsp (optional)
- Roasted Cumin Powder (Bhuna Jeera): 1 tsp
- Chaat Masala: 1 tsp
- Red Chili Powder or Cayenne: ½ tsp (adjust to taste)
- Black Salt (Kala Namak): ½ tsp
- Regular Salt: To taste
Instructions
Step 1: Prep the Sprouts (Optional Step)
- Raw Method: If you prefer them crisp and raw, thoroughly rinse the sprouted moong in cold water and drain well.
- Lightly Steamed Method: If you prefer them easier to digest, steam the sprouted moong for 2–3 minutes over boiling water. Let them cool completely before assembling.
Step 2: Make the Dressing
- In a small bowl or jar, whisk together the fresh lemon juice, olive oil (if using), roasted cumin powder, chaat masala, red chili powder, black salt, and regular salt until well combined.
Step 3: Combine the Ingredients
- In a large mixing bowl, add the sprouted moong, diced cucumber, tomatoes, red onion, and finely chopped green chilies.
Step 4: Toss with Dressing & Herbs
- Pour the prepared spicy dressing over the salad mixture.
- Add the chopped cilantro, fresh mint, and pomegranate seeds (if using).
- Gently toss everything together until all ingredients are well coated in the dressing.
Step 5: Garnish & Serve
- Taste and adjust the seasoning with additional lemon juice, salt, or chaat masala if desired.
- Serve chilled or at room temperature as a refreshing salad, side dish, or high-protein snack.
Notes
- Spice Adjustment: Omit the green chilies and reduce red chili powder for a mild version suitable for kids.
- Added Crunch: Sprinkle toasted peanuts or roasted pumpkin seeds on top right before serving.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate until ready to serve if making ahead for meal prep.
