Sprouted Moong Salad

Sprouted Moong Salad

Sprouted Moong Salad

Sprout lentil (dal) salad is a colorful, refreshing, nourishing dish, a good source of protein and calcium. This salad can be served as a light lunch. This is an easy recipe to prepare.
5 from 2 votes
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Salad
Cuisine Indian
Servings 4 people


  • 1-1/2 cup sprouted moong
  • 1 cup tomatoes chopped
  • 1 cup cucumber chopped
  • 1 orange separated into slices
  • 1 tbsp cilantro chopped hara dhania)
  • 1 seeded green chili chopped optional

For Dressing

  • 1/2 tsp black pepper
  • 1 tso salt
  • 1 tsp ground roasted cumin seed jeera
  • 1 tbsp lemon juice
  • 1 tbsp yogurt optional for vegan
  • 1 tbsp ginger juice
  • 1 tsp sugar
  • 1 tbsp olive oil


  • Mix all the salad dressing ingredients together. Set aside.
  • Cook the sprouts with salt and ¼ cup water in a saucepan. Bring it to a boil and cook two minutes. Cover the pan for three to four minutes. Drain off any liquid.
  • Let the sprouts cool to room temperature and add the dressing.
  • In a serving dish arrange tomatoes, cucumber, and oranges. Top with the spiced sprouts.
  • Garnish with cilantro and green chili.


How to make sprouts
Soak the whole moong ten to twelve hours in four parts water. (Soaking will double the volume of the moong).
Line a colander from the moong and loosely wrap the beans in the muslin cloth.  Store the soaked beans in a warm dark place for a day or two (a closed, unheated oven, for example, or on the countertop covered with a heavy cloth) until sprouted.
Sprouts can be refrigerated for four to five days.
Sprouts salad makes a good lunch to take to the office or school.
Keyword Gluten Free, Healthy Salad, Low Carb Vegetarian Salad, Low Fat, Vegan
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36 thoughts on “Sprouted Moong Salad

  1. What is the ratio of mung beans to the sprouts produced from it?
    For example, what is the quantity of sprouts that 1 cup of mung beans will generate?

  2. Majula Ji, this is a very nice recipe. Thank you for sharing.
    I have a question, can we use curd in place of yogurt, because yogurt is difficult to get from a local grocery shop.

  3. Hi, I like to know all the item for Moong. I am only eating Moong item and spinach for 4 week. I need lots of healty idea on how to make moong dhokla, and so on. How do I make Patra using Spinach or Palak. I am living on Moong & spinach for four to 6 week. I need a variety food with moong and spinach. Thank you very much

  4. Hello aunty,

    Nice nutritious salad.
    I have a suggestion : instead of boiling the sprouts in water you can steam the sprouted moong dal in a colander and half cover it with other vessel. It will be more nutritious it will take hardly 3-5minutes only. Its healthy to cook all the vegetables [dont cover it completely leave little place for the steam to escape this will retain the colour of vegetables] in this way or pressure cook, best ways of cooking to retain the maximum nutrition of the vegetables.
    Your recipes are very easy to follow and tasty too. Thank you.

  5. we all are found of sprouted moong dal, moth dal and black gram. unfortunately we cant prepare the sprouted as good as they are available in the market. The length of sprouts are not so long. please guide and suggest me. Thanks

  6. Hi Manjulaji,

    Sprouts are good source of proteins and fiber…Now my question is “Will cooking retain the nutrition qualities of sprouts as such or they will lost in cooking”

  7. hi manju aunty….

    i hv tried many of your recipes and they hv turned out well. when i made moong sprouts for the salad, they tasted a bit bitter after i steam cooked them. pls suggest a method to avoid this happening. thanks a ton……

  8. I had the sprouts ready but dint have any idea what to do…thankyou once again ill try this out tommorrow …..am sure my hubby is gonna love it too as it looks very attractive :).

    1. These are US cooking measurements. You need to have measuring spoons.

      1 teaspoon = 1/3 of a tablespoon – or – 3 teaspoons = 1 tablespoon.

      You can also Google cooking measurements for more details.

  9. This is the first time i ever tried recipe from your Kitchen, Aunty and I must tell you this sprout salad recipe turned out so good.My hubby just loved it!!!!He loved the Dressing flavor and the texture of the the salad was awesome too..Thanks Aunty

  10. Hi,

    Can I skip “Olive Oil”? becoze, i don’t like the raw test any kind of oil, it does not test well, & i have not tried olive oil in any kind of cooking, so i don’t know the test of olive oil, i usually use “Refined Oil”.

    Give me your reply as soon as possible.

    Thank You

  11. Hi aunty,
    i am one of your follower in cooking ,i tried most of ur dishes and they are good ,aunty i need ur suggestion as we are invited to pot luck party ,i want to ask u abt which dish will be good for 30 ppl,which includes americans also,i was thinking abt this sprout salad ,aunty pls suggest sth and pls tell me how much moong i have to sprout for them aunty please please, party is on friday this week.
    thank u so much

  12. This is great recipe Manjulaji, I would like to know if the moong has to be cooked or should it still be crunchy or soft to bite.
    I always made it raw so i want to try your recipe.

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