Sprouted Moong Salad

April 12, 2026mayurisjikoni

Recipe: Sprouted Moong Salad

Sprouted Moong Salad is a nutritious, wholesome, healthy salad with home sprouted moong beans, crunchy veggies, a bit of fruit and spices. Makes an excellent summer time salad and it is a great way to enjoy the health benefits of sprouts. Moong beans are rich in protein, therefore making it an ideal choice for those who rely on plant based proteins. And the best part of this recipe is that you can make it your own by adding whatever veggies, fruits, nuts, leaves, spices you want.

Memories – Food Bloggers Recipe Swap

I had joined the above group as that allowed food bloggers to try out recipes from each others blogs. For the 3rd swap, I was partnered with Sapana. From her blog I decided to try out the Sprouted Moong Salad. Added a few of my own ingredients to her recipe.

About Sapana

Let’s get to know Sapana who blogs at Cooking With Sapana. Like me she is a vegetarian, therefore her blog is filled with a variety of vegetarian dishes both traditional and International. She lives in the beautiful town of Waterford, Ireland with her husband and two beautiful daughters. I know Sapana from another foodie group so when she joined this group she was not a stranger to me.

What Made You Start Your Food Blog?

I have always loved cooking and was trying new recipes from newspapers and cooking magazines. So about 4 years back, one day my husband asked me to try blogging my recipes to pursue my passion. That time I didn’t even know what blogging was.After a bit of googling I started my blog the same day with a first recipe of a salad. To be frank I didn’t know that I had to take my own photos and used one from Google. later on when I came to know about plagiarism and all then I replaced them with my own photos.

Sharing Sprouted Moong Salad Recipe With The Group Sunday Funday

This recipe was on my redo list like forever. The opportunity came when Sneha who blogs at Sneha’s Recipes suggested we use sprouted grains or legumes, I knew which recipe I was going to share with the group with updated photos and better write up. This recipe was initially posted on 05/04/2018.

Why Add Sprouts To Your Diet?

Sprouts is not restricted to beans, the most popular being moong sprouts. One can sprout

all sorts of beans, peas, chickpeas.
grains like rice, wheat, oats, buckwheat, quinoa, amaranth, barley, etc.
Leafy sprouts – mustard greens, cress, broccoli, beet, radish, etc
Nuts & Seeds – fenugreek, almonds, alfafa, sunflower, pumpkin, etc

Benefits

Provide a high concentration of nutrients
Aid digestion
Dietary fibre rich
Rich in protein
help control blood sugar
believed to help improve heart health

One has to be careful about sprouts having bacteria. Use only fresh ones. If they are slimy or smell off, don’t use them.

How To Sprout Moong Beans At Home

Though not like the ones we get in the supermarkets, I like to sprout moong beans at home whenever possible. The only time I buy the ready made ones is when I am adding them to a Chinese dish as they are practically roots without much of the bean left.

First Step is to soak the moong beans in warm water overnight or for 8 hours. You may notice that some of the beans may have started to sprout.

Second Step– transfer them to a colander and drain out the old water. Wash the beans with fresh water.

Third Step – Leave the beans in the colander. You need a big bowl in which the colander can sit snuggly without touching the bottom of the bowl.

Fourth Step – Add about 1 cup water in the bowl. Place the colander. The water should not touch the bottom of the colander. If it does, reduce the water.

Fifth Step– Take a kitchen dish cloth. Wet it. Wring out excess water. Cover the beans with it, snuggly.

Sixth Step – Place a lid or plate over the dish cloth. It should be smaller than the colander circumference. Place something heavy on it, so it sort of presses the beans down. Brick, mortar with pestle, heavy pot, etc.

Seventh Step – Before you go to bed, rinse the beans again in warm water. This way they will not become slimy or smell bad. Cover with the cloth, cover with a lid or dish, place the heavy object. I like to leave it my oven as the kitchen can be pretty cold during winter. During summer I leave it on the kitchen counter.

Eighth Step – Next day the beans will have sprouted depending on how warm it is. If you want the sprouts longer, repeat step 7 in the morning.Also make sure the cloth is damp. Then again at night.

By the 3rd day the roots are fairly long and become a bit thick too. That is when I like to use them.

Watch How To Sprout Moong Beans At Home

Some Recipes With Sprouts You May Like

UGADELA MATH/ SPROUTED MATH STIR FRY

Ugadela Math/ Sprouted Math Stir Fry is an easy to make, delicious way to prepare sprouted math or moth beans, Gujarati style. Math or Moth Beans look like moong beans but are pale yellow in colour.

Check out this recipe

SPROUTED KALA CHANA AMTI

Sprouted Kala Chana Amti is a version of the popular black chickpea curry from the Malvan region of Maharashtra. Generally soaked and cooked kala chana are cooked in a spicy curry. I opted to use sprouted kala chana instead.

Check out this recipe

PHYLLO CUP SALAD

Phyllo Cup Salad is a fun and innovative way of serving an appetizer or starter. While, one can choose any filling of their choice, I have used mung bean sprouts, enoki mushrooms, spring onion and carrots as a salad filling. And as the dressing have used homemade Peanut Sauce.

Check out this recipe

Sprouted Moth And Spinach Pudla

Sprouted Moong Paratha

Misal Pav

Recipes With Sprouts By Members Of Sunday Funday

Stir-fried Cilantro with Bean Sprouts and Shrimp from Karen’s Kitchen Stories
Egg Foo Young from A Day in the Life on the Farm
Sprouted Moong Salad from Mayuri’s Jikoni
Sprouted Oat Blender Waffles from A Messy Kitchen
Sprouted Spelt Everything Bagel Crackers from Food Lust People Love
Sprouted Vaalachi Bhaji With Fresh Coconut from Sneha’s Recipe
Vegetarian Ramen Bowls from Amy’s Cooking Adventures

Ingredients Required For Sprouted Moong Salad

Bean Sprouts

For this salad, I prefer moong beans. I like to steam them a bit so that they are easier to digest. Some add raw moong sprouts. If you decide to use other beans or legumes, peas, etc, those too need to be steamed and cool them before adding to the salad. I used approximately 145g moong beans.

Onion

For this salad I prefer using red onion. Peel and dice finely. We will need about ¼ cup which is about 35g.

Tomato

One big Roma tomato, finely diced or baby tomatoes. Cut them into halves and quarters. Weight wise its about 140g.

Peanuts

I have used ready roasted unsalted peanuts. You can replace the peanuts with any other nuts. Can also roast the peanuts at home in a pan over low heat. Remove the skin, and chop them up coarsely.

Cucumber

I have used English cucumber which doesn’t need to be peeled. If the cucumber skin is thick, peel and then dice it. 1 cup diced cucumber is about 135g.

Carrot

Peel and grated or finely diced. I grated about 45g of carrot.

Fresh Fruit

Any of your choice. I like to use either apple, grapes, semi ripe mango or pineapple. I will be using about 100g grapes today.

Fresh Coriander

We will be adding about ¼ cup chopped fresh coriander or cilantro.

Fresh Mint

Roughly chopped, about ¼ cup.

Green Chillis

Add finely chopped or minced. Can omit if you don’t like chillis.

Salt

Add according to your taste.https://youtu.be/vUJmce3wV98

Red Chilli Flakes

Optional, but adds a bit of a kick.

Lemon Juice

About 2-3 tbsp of fresh lemon juice.

Chaat Masala

Adds a unique umami flavour. I buy ready made chaat masala or powder. It is easily available in all Indian Stores or online. Can omit it. Can add black pepper though it doesn’t taste like chaat masala.

Jaggery

Balances the flavours. If you don’t have jaggery powder replace it a sweetener of your choice – sugar, honey, maple syrup, etc.