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Sprout Salad is a healthy salad with moong bean sprouts and vegetables. I am sharing tips on how to make sprouts from scratch, along with an Indian-style sprout salad recipe. Be sure to watch the video!
PinWhat are Sprouts?
Sprouts are the newly germinated seeds or the tender roots of a legume grown following the sprouting process. The sprouting processturns lentils and legumes into living plants with more Vitamin C, B, and carotene. It also helps in the absorption of minerals.
Mung Bean Sprouts are the most common culinary sprouts used in Indian Cuisine. They are used to make a variety of Indian curries, salads, snacks, and other dishes.
You can add mung bean sprouts to buddha bowls, poke bowls, hearty soups, stir-fry noodles, or wholesome salads.
PinHow To Make Mung Bean Sprouts
Sprouting at home may sound like a complex technique, which requires a lot of precision, but you’ll find it fun and extremely easy once you try it.
It’s so much joy seeing your little sprouts come to life and the longer sprouts grow, I feel more proud.
To make sprouts at home:
Wash Lentil: Clean, rinse and soak the mung beans (green moong dal) in filtered water for at least 6 hours. I usually prefer soaking them overnight (ref images 1 & 2). As you notice in images 3 & 4, the size of the beans increases after absorbing water.
Start Sprouting Process: Transfer the soaked lentil to a colander the following day. Let them sit for 15 minutes. This way, all the water is drained out of the legume.
Take a clean and dry muslin/cheesecloth or any breathable piece of cloth. Spread the drained mung beans in the muslin cloth, bring the corners together and tie them into a loose knot (ref image 4).
Start Sprouting Process: You can keep the cloth with sprouts in a bowl with a lid (ref image 5). Keep the bowl in a dry and dark place, such as an oven or microwave, undisturbed for 24 hours.
Each legumetakes a different amount of time to sprout. For example, Mung Beans take 2 days, whereas chickpeas 3 – 4 days. During the summer season, mung bean sprouts are ready in 24 hours.
Every morning check the legumes for sprouting. If the legumes seem dry, spray them with freshwater to maintain the moisture content. Do not touch the sprouts with dirty hands or a spoon. Instead, use only clean, filtered water to wash or spray the sprouts.
Alternatively, instead of using a muslin cloth, you can directly put sprouts in a container with a tight-fitting lid.
How To Store
You can store mung bean sprouts for 3 days in the refrigerator. However, I do not recommend keeping them longer as they have a short shelf life, and spoiled sprouts can easily cause severe stomach infections.
How – Line a fridge container with a clean kitchen cloth, preferably cheese or muslin cloth. Arrange the sprouts over the cloth. Close the lid of the container. The kitchen towel will help absorb the excess moisture and increase the shelf life of the sprouts.
Moong Bean Sprout Salad
It is an easy Indian-style, gluten-free, vegan salad that only requires a few pantry staples.
Soak Sprouts: Add sprouts to a bowl. Pour hot water over the sprouts. Cover the bowl with a lid. Let sprouts sit in hot water for 5 minutes. Transfer to a colander. Allow to cool down. Mung Bean Sprouts have a slightly bitter taste.
The hot water soaking process helps in reducing the bitterness of the sprouts and also makes them easy to digest.
Vegetables: From fresh tomato and cucumber to green lettuce, carrot, you can add vegetables to the sprout salad. Add pomegranate, parsley, cilantro, or any other fresh herb to make it more colourful.
Seasoning: This is an Indian-style sprout salad with the seasoning of salt, red chilli powder, lemon juice, olive oil, and cumin powder. Feel free to experiment with other seasoning flavours, such as oregano, fresh herbs, or spices.
Watch Sprout Salad Video
FAQ Related To Sprout Salad
Which sprouts can be used to make the salad?
Whole green mung bean sprouts, brown chickpeas sprouts, white channa/chickpeas sprouts, mustard seeds sprouts, alfa alfa sprouts, and horse gram sprouts are the most commonly used lentils and legumes for making a salad. You can mix 2 – 3 varieties of sprouts in a single salad.
What is the best time to eat sprouts?
Usually, it is best to consume them for breakfast, brunch, or evening snacks so that the body gets enough time to digest them and absorb the nutrients before sleeping.
Can sprouts be eaten raw?
How to consume sprouts is a debatable issue. Some say it should be consumed raw, while others challenge the idea by saying raw sprouts encourage bacteria to grow, so it’s best if sprouts are cooked. You can prefer either way to consume sprouts. You can blanch, steam, or soak them in hot water before adding to a salad or soup.
More Salad Recipes
Smashed Cucumber Salad
Brown Chana Salad
Lobia Chaat Salad
Fresh Fruits Salad
Mixed Beans Salad
Kosambari Salad
Chickpea Salad
Lentil Salad
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Pin
Healthy Sprout Salad Recipe
This is an Indian style, gluten-free, and vegan mung bean sprout salad with vegetables. Learn how to make a healthy sprout salad in a few simple steps.
4.86 from 7 votes
Print Pin Rate
Course: Salad
Cuisine: Indian
Prep Time: 20 minutes minutes
Cook Time: 5 minutes minutes
Total Time: 25 minutes minutes
Servings: 2
Calories: 376kcal
Author: Hina Gujral
Salad Mixing Bowl
Saucepan
Ingredients
- 1 ½ Cup moong bean sprouts (moong dal sprouts)
- 2 Cup water, hot
- ¼ Cup onion, finely chopped
- ¼ Cup tomato (discard pulp and seeds), finely chopped
- ¼ Cup cucumber, finely chopped
- ¼ Cup carrot, shredded
- ¼ Cup parsley or cilantro, chopped
- ¼ Cup pomegranate
- 2 tablespoon roasted peanuts
For Salad Dressing
- ¼ Cup extra virgin olive oil
- 1 teaspoon roasted cumin powder (jeera powder)
- 1 teaspoon Himalayan Pink Salt
- 1 teaspoon red chili powder
- 1 ½ tablespoon lemon or lime juice
Instructions
Blanch Sprouts
Add sprouts to a bowl. Pour hot water over the sprouts. Cover the bowl with a lid. Let sprouts sit in hot water for 5 minutes. After 5 minutes, transfer them to a colander. Allow to cool down completely before using for the salad.
Prepare Salad
Combine sprouts, onion, tomato, cucumber, parsley, and carrot in a mixing bowl. Mix nicely.
For the dressing, mix olive oil, cumin powder, salt, red chili powder, and lemon juice. Stir to combine. The salad dressing is ready!
Pour dressing over the salad and mix gently.
Add pomegranate, roasted peanuts, and fresh parsley. Toss the salad once again.
Serve healthy sprout salad as a snack or a fulfilling meal.
Recipe Notes:
- If you are using store-bought sprouts for the salad, make sure to check the expiry date on the box.
- Mung Bean Sprouts have a slightly bitter taste. The hot water soaking process helps in reducing the bitterness of the sprouts and also makes them easy to digest.
- I prefer blanching the sprouts before adding them to the salad. You can add raw sprouts as well in the salad.
- It is best to consume the sprout salad immediately. Do not leave it at room temperature for more than 1 – 2 hours after adding seasoning. Or store it in the refrigerator.
Nutrition
Calories: 376kcal | Carbohydrates: 19g | Protein: 7g | Fat: 33g | Saturated Fat: 5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 22g | Sodium: 1259mg | Potassium: 502mg | Fiber: 5g | Sugar: 10g | Vitamin A: 3799IU | Vitamin C: 33mg | Calcium: 69mg | Iron: 3mg
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