Why you'll love this sprouted moong salad
- Protein-packed: sprouted mung beans are filling.
- Tangy and fresh: lemon and chaat masala wake everything up.
- Quick: 15 minutes with sprouts ready to go.
- Naturally vegan and gluten-free.
How to sprout moong for salad
- Rinse ½ cup of whole mung beans and soak them for 6 to 8 hours.
- Drain and rinse. Put them in a jar with a mesh lid or in a damp cloth.
- Rinse and drain twice a day.
- In 1 to 2 days, short tails appear. That's the stage for sprouted moong salad.
See the mung bean seed guide for more.
Sprouted moong salad variations
- Chaat style: add boiled potato, sev and tamarind chutney.
- Fruity: add pomegranate, apple or mango.
- Extra protein: mix with sprouted chickpeas and lentils. See sprout salad.
Food safety
Steaming makes sprouts safer. The FDA says higher-risk groups should not eat raw or lightly cooked sprouts, and Health Canada advises everyone to cook them.12
Try sprouted moong in mung bean sprout pancakes or sprouts curry too.
Sprouted Moong Salad (Mung Bean Sprout Salad)
Vegan · Indian
Ingredients
Salad
- 2 cups (about 200 g) sprouted moong (mung beans with short tails)
- 1 small red onion, finely chopped
- 1 medium tomato, chopped
- ½ cucumber, chopped
- 1 green chili, finely chopped (optional)
- 2 tbsp chopped fresh cilantro
- 2 tbsp roasted peanuts (optional)
Seasoning
- 1½ tbsp lemon juice
- ½ tsp chaat masala
- ¼ tsp roasted cumin powder
- Salt to taste
Method
- Rinse the sprouted moong. Steam it for 3 to 5 minutes, or boil for 2 to 3 minutes, until just tender but still a little crunchy.
- Drain and cool the sprouts under cold water. Drain well.
- Add the onion, tomato, cucumber, chili and cilantro to a bowl.
- Add the cooled sprouts, lemon juice, chaat masala, cumin and salt. Toss well.
- Top with peanuts and serve right away.
Notes
- Short tails are best. Sprout the moong for 1 to 2 days, until tails are about ¼ inch long.
- Add pomegranate seeds for sweetness and colour.
- Make it ahead: steam and chill the sprouts up to 2 days ahead. Add the rest just before serving.
Seeds in this article
Frequently asked questions
Should moong sprouts be boiled for salad?
Lightly steaming or boiling is the safer choice and makes them easier to digest. Steam for 3 to 5 minutes so they stay a little crunchy.
How long does it take to sprout moong?
Soak whole moong for 6 to 8 hours, then rinse and drain twice a day. Short tails appear in 1 to 2 days, which is perfect for this salad.
Is sprouted moong salad good for weight loss?
It's high in protein and fiber and low in fat, which can help you feel full. It's a good choice as part of a balanced diet.
What is chaat masala?
A tangy Indian spice blend with dried mango powder, cumin, black salt and other spices. If you don't have it, use lemon, salt, cumin and a pinch of chili.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
