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Sprouted Moong Salad

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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

Salad 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

Sprouted Moong Salad Recipe by ManjulaMethod

  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.

Notes
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.

Suggestions

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

32 thoughts on “Sprouted Moong Salad

  1. 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. 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.

  3. 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

  4. 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”

  5. 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……

    1. Angie,
      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.

  6. 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.

  7. 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

  8. 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

  9. 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

  10. This 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

  11. 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.
    thanks
    minu

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