Moong Sprouts Salad

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Sprouts have been part of everyday cooking for generations, especially in Indian households, long before they were labeled as a superfood. Traditionally made at home with simple pantry staples, sprouted moong was valued for its freshness, affordability, and nourishment. Over time, sprouts found their way into cuisines around the world — from Indian salads and chaat to Asian stir-fries and Western grain bowls. Naturally rich in plant-based protein, fiber, and essential vitamins like vitamin C and B vitamins, sprouts support digestion, energy, and overall wellness. This salad is a fresh, modern way to enjoy that timeless ingredient — light, wholesome, and satisfying.

Moong Sprouts Salad

Prep Time: 15 minutes

Cooking Time: 0 minutes (2–3 minutes only if lightly steaming sprouts)

Total Time: 15 minutes

Ingredients

  • Moong sprouts – 2 cups (raw or lightly steamed)

  • Carrot – ¾ cup, finely shredded

  • Cucumber – ¾ cup, finely shredded (seeds removed)

  • Tomato – ½ cup, diced (remove seeds)

  • Apple – ¾ cup, finely chopped

  • Pomegranate arils – ⅓ cup

  • Fresh grated coconut – 3 tbsp

  • Fresh cilantro – 3 tbsp, finely chopped

  • Ginger – ¾ tsp, finely grated

  • Green chilies – 1½ tsp, finely chopped (adjust to taste)

  • Bell peppers (optional) – ⅓ cup, finely chopped

  • Mixed nuts (optional) – 3 tbsp, lightly crushed

Seasoning

  • Olive oil – 2 tbsp

  • Lemon juice – 2 tbsp, freshly squeezed

  • Honey – 2 tsp

  • Black pepper – ¾ tsp

  • Salt – to taste

Equipment Needed

  • Mixing bowl (large)

  • Knife

  • Cutting board

  • Grater or shredder (for coconut)

  • Measuring cups and spoons

  • Spoon or salad tongs for mixing

Method (No Separate Dressing)

  1. Prepare the sprouts
    Rinse the moong sprouts well. Use them raw for extra crunch or lightly steam for 2–3 minutes and cool completely.

  2. Add all ingredients 
    In a large mixing bowl, add moong sprouts, shredded carrot, shredded cucumber, chopped apple, diced tomatoes, and bell peppers (if using). Add grated coconut, pomegranate, chopped cilantro, ginger, green chilies, and nuts (if using).

  3. Season directly
    Sprinkle salt and black pepper evenly over the salad.

  4. Add liquids one by one
    Drizzle olive oil, add lemon juice, and then honey directly into the bowl.

  5. Toss gently
    Mix lightly using clean hands or salad spoons until everything is evenly coated.

  6. Rest and serve
    Let the salad rest for 5 minutes before serving so the flavors come together.

Tips

  • Add salt just before mixing to keep the vegetables crisp.

  • Chop the apple and tomato last to prevent browning and maintain freshness.

  • Gentle mixing keeps the sprouts intact and the salad fresh-looking.

  • Store prepared sprouts in an airtight container in the fridge and use within 2–3 days.

  • All vegetables are optional, you can add anything of your choice.

  • Add boiled chickpeas, paneer, tofu, or grilled chicken for extra protein

  • Sprinkle chaat masala for a street-style twist

  • Replace honey with orange juice for a naturally fruity note