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.
- 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.
Suggestions
Sprouts can be refrigerated for four to five days.
Sprouts salad makes a good lunch to take to the office or school.
Comments
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Dido
May 25, 2016 at 5:50 pmWhat 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?
Thanks,
Dido
Manjula Jain
May 29, 2016 at 9:50 pmDido, 1 cup of moong will make about 2-1/2 cups of sproutes
Taruna
February 5, 2015 at 6:31 amMajula 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.
Manjula Jain
February 9, 2015 at 8:32 amTaruna, yogurt and curd is same.
mita
December 12, 2012 at 8:37 pmHi, 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
millie
September 24, 2012 at 11:46 ammade this for snack……so delicious!!
somnath
July 8, 2012 at 1:36 ambest of salad
priya
June 1, 2012 at 8:34 pmHello 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.
niti kansal
May 31, 2012 at 12:18 amwe 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
Geetika
September 16, 2011 at 5:48 pmHi 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”
Anu
August 26, 2011 at 10:43 amhi 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……
Liane
September 17, 2011 at 7:59 pmBean sprouts do not have a lot of fiber in them. There are only .8 (point eight) grams – less than 1 gram per serving.
Please see the following to verify this.
http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html
Contest 2011 March | Manjula's Kitchen | Indian Vegetarian Recipes
March 2, 2011 at 12:17 am[…] the top 5 and let the viewers vote for the winners as in past contests. You can refer to my sprouted moong salad as an example. Good […]
Angie Sullivan
October 20, 2010 at 11:20 amHow do you make or where do you buy ginger juice?
Manjula Jain
October 20, 2010 at 1:05 pmAngie,
Making ginger juice is easy shred the ginger very fine or I use zester to great the ginger after grating hold the paste between you fingers and squeeze, you will be surprise how easy it is.
Smita
October 18, 2010 at 3:25 pmHello aunty,
Please suggest can we use any other fruit if we don’t have oranges..
Please suggest.
Manjula Jain
October 18, 2010 at 11:33 pmSmita,
Use chopped apple I like if apples are sour.
Shabari
July 29, 2010 at 10:38 amI 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 :).
deepu varghese
June 6, 2010 at 7:35 pmHi what is the difference between table spoon and tea spoon.Please reply thanks
Jaya
June 6, 2010 at 7:54 pmThese 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.
srividhya
April 23, 2010 at 11:54 amAunty,
Thanks for the recipe.
Should sprouts be cooked? Can we make it as raw sprout salad?
Nisha
April 22, 2010 at 6:42 pmThis 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
Archana Jadhav
March 21, 2010 at 11:33 pmHi,
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
Manjula Jain
March 21, 2010 at 11:37 pmArchana,
Try without oil.
Michael Johnston
February 26, 2010 at 3:14 pmExcellent salad and an outstanding presentation. Thank you!
Rachna
December 25, 2009 at 6:31 amCan I pressure cook the sprouts with one whistle? and skip orange?
nupur
December 9, 2009 at 12:42 pmHi 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
Eileen Freeman
November 7, 2009 at 3:12 pmThis looks such a good and easy salad to make, thank you, I will be trying it soon.
(I think you really suit your new glasses.)
Thank you Manjula
Authentic Chinese Recipes
November 2, 2009 at 12:49 amThe cooking way of this sprouted moong salad is a little weird, but I’ll try it later. Just one question: How can I add your blog into my RRS Reader? Thanks a lot:)
hema
October 27, 2009 at 3:58 pmhello aunty,
I tried this salad recipe today. it was really tasty. thank you so much!!!!
minu
October 20, 2009 at 2:28 pmThis 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.
thanks
minu
Manjula Jain
October 20, 2009 at 4:11 pmHi Minu,
Eather way it will be fine. I like cooked moong is still crunchy and easy to eat .
Rehana Vaidya
October 17, 2009 at 5:15 pmDear Ms. Jain,
Can you please do Chewtee Daal and Ras Puri Wadoo?
Thank you. Rehana
CT
October 5, 2009 at 2:48 pmwow your looking good aunty
swapna
September 30, 2009 at 2:59 pmwow your looking good aunty
Zephyr
October 28, 2009 at 7:52 amI am big fan of your recipes. They are so easy to make yet have the authentic taste.