Why this sprouts salad works
- Crunch: bean and lentil sprouts stay crisp after a short steam.
- Freshness: tomato, cucumber and herbs keep it light.
- Flavour: lemon, roasted cumin and chaat masala give it a tangy, savoury kick, like an Indian street-food salad.
- Filling: lentil and chickpea sprouts add protein, so it works as a light lunch.
Grow the sprouts yourself
You can buy mixed sprouts, but they're easy to grow. Soak whole mung beans, lentils and chickpeas overnight, then rinse and drain them twice a day in a jar. They're ready together in 2 to 3 days. A Crunchy Bean Mix gives you chickpeas, lentils and peas in one bag.
Tips for the best sprouts salad
- Dry the sprouts. Wet sprouts make a watery salad.
- Dress it just before serving. Salt and lemon draw water out of the tomato and cucumber.
- Roast your cumin. Toast cumin seeds in a dry pan, then grind them. The flavour is much stronger.
- Balance it. If it's too sour, add a pinch of sugar or a little more olive oil.
More sprout salads
- Sprouted mung bean (moong) salad
- Vegan sprouted lentil salad
- Sprouted chickpea salad with herbs
- Microgreens salad ideas
Sprout Salad (Easy, 10 Minutes)
Vegan · Indian-inspired
Ingredients
Salad
- 2 cups (about 200 g) mixed sprouts: mung bean, lentil and chickpea
- 1 medium tomato, diced
- ½ cucumber, diced
- ¼ small red onion, finely chopped
- 2 tbsp chopped fresh cilantro or parsley
- 1 small green chili, finely chopped (optional)
Dressing
- 2 tbsp lemon juice
- 1 tbsp olive oil (optional)
- ½ tsp ground roasted cumin
- ½ tsp chaat masala, or a pinch of salt and black pepper
Method
- Rinse the sprouts. Steam them for 2 to 3 minutes, or blanch them in boiling water for 1 to 2 minutes, until just tender but still crunchy.
- Rinse the sprouts under cold water and drain them well. Pat them dry.
- Add the tomato, cucumber, onion, herbs and chili to a bowl.
- Add the cooled sprouts, lemon juice, olive oil, cumin and chaat masala. Toss well.
- Taste and add more lemon, salt or spice. Serve right away.
Notes
- Why steam the sprouts? A quick steam keeps the crunch but makes the salad safer and easier to digest.
- Add-ins: pomegranate seeds, grated carrot, roasted peanuts or crumbled feta.
- Make it a meal: add cooked quinoa or a boiled egg.
- Keeps: best fresh. Without the tomato and dressing, the steamed sprouts keep 2 days in the fridge.
Seeds in this article
Frequently asked questions
Which sprouts are best for a sprouts salad?
Mung bean, lentil and chickpea sprouts are the classic mix: crunchy, filling and quick to steam. Add a few leafy sprouts like alfalfa or radish on top for freshness.
Should sprouts be cooked for salad?
Lightly cooking them is the safer choice. Health Canada advises cooking sprouts, and the FDA says higher-risk groups should not eat them raw. A 2 to 3 minute steam keeps them crunchy.
Can I make sprout salad ahead?
Steam and chill the sprouts up to 2 days ahead. Add the tomato, cucumber and dressing just before serving so the salad doesn't go watery.
Is sprout salad good for weight loss?
It's a filling, low-calorie salad with protein and fiber from the sprouts, which can help you feel full. No single food causes weight loss, but this is a good choice in a balanced diet.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
