Sprouted Moong Salad

September 29th, 2009 filed under Gluten Free, Soups and Salads
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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.

Serve 4.

Sprouted Moong SaladIngredients

  • 1 ½ cup sprouted moong
  • 1 cup  tomatoes chopped
  • 1 cup cucumber chopped
  • 1 orange, separated into slices
  • 1 tablespoon cilantro (hara dhania)chopped
  • 1 seeded green chili (optional)chopped

Sprouted Moong Salad Recipe by ManjulaSalad Dressing

  • 1/2 teaspoon black pepper
  • 1 teaspoon salt, adjust to taste
  • 1 teaspoon ground roasted cumin seed (jeera)
  • 1 tablespoon lemon juice, adjust to taste
  • 2 tablespoons yogurt (optional for vegan)
  • 1 tablespoon ginger juice
  • 1 teaspoon sugar
  • 1 tablespoon olive oil


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

How to make sprouts

  1. Soak the whole moong ten to twelve hours in four parts water. (Soaking will double the volume of the moong).
  2. 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.


  1. Sprouts can be refrigerated for four or five days.
  2. Sprouts salad makes a good lunch to take to the office or school.

If you enjoyed the recipe for Sprouted Moong Salad, here are more great recipes you should try from Manjula's Kitchen.

32 Responses to “Sprouted Moong Salad”

  1. mita says:

    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

  2. millie says:

    made this for snack……so delicious!!

  3. priya says:

    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.

  4. niti kansal says:

    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

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