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Home » All Recipes » Healthy Sprouts Salad

Healthy Sprouts Salad

May 26, 2023 | Last Updated: May 26, 2023 | by Swati

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Healthy delicious and protein rich Sprouts Salad with vegetables and simple no oil seasoning.

Moong Sprouts mixed with vegetables, pomegranate arils makes a wholesome mini meal or side with your mains. You can also eat it as salad or serve as an appetizer/starter at your parties and get togethers.

Here's how to make Healthy, Vegan, Gluten-free Sprouts Salad with tangy, spicy and a bit sweet flavours. Add mango when in season for a twist to your regular sprouts salad.

Table of Contents
  • About the Recipe
  • Sprouts Salad
  • Why we love Moong Sprouts Salad
  • Ingredients to make Healthy Sprouts Salad
  • Cooking Sprouts before adding in Salads
  • How to make Sprouts Salad
  • Serving Suggestions
  • Frequently asked Questions
  • More Recipes with Sprouts from my blog
  • More healthy and delicious Salad Recipes from around the world
  • Recipe Card
  • Bean Sprouts Salad
    • Steam Sprouts
    • Prepare Salad

About the Recipe

Sprouts are germination of beans and legumes. When the seeds are allowed to grow or germinate they develop tiny roots and these threadlike structures are known as sprouts. These are regarded as the powerhouse of nutrients. Sprouts are usually eaten raw and you can also make curries, chilla/dosa or add to various snacks like wraps, cutlets and sandwiches.

Sprouts Salad

Apart from adding sprouts to various dishes, sprout salad is one of my favorite ways of including these in my meals. Sprouts Salad is not only healthy but also filling. You can pair it with your daily main meals as a side, include in your dinner menu for parties and serve as a chaat /starter for parties in small canapes or shot glasses topped with crispy papdi/sev.

So, come let's see how I make this protein rich delicious salad.

Mixed Moong and Matki Sprouts

Why we love Moong Sprouts Salad

You should definitely add sprouts salad in your meal plans as

  • It is one of the healthiest salad when consumed properly.
  • Quick and so easy to make
  • Needs no special ingredients, all the ingredients are mostly available in your kitchen
  • It is kids friendly, they will love it when you add bits of (green) apple, pineapple or mango.
  • You can serve it at your get togethers and chaat parties.

Ingredients to make Healthy Sprouts Salad

Sprouts- You can use sprouts made at home or store bought. I have used a mix of Moong Sprouts and Moth Sprouts. Moth also known as Turkish Gram, is very popularly used in Indian cuisine. You can skip moth sprouts and use only Moong Sprouts to make Moong Sprouts Salad. You can also add other sprouts like Kala Chana, Alfalfa, White Peas sprouts, Horse gram Sprouts, Masoor/Lentil Sprouts etc.

Check here How to make Sprouts at home.

Vegetables and Herbs - I like to add these basic salad vegetables to make sprouts salad.

Tomato, Onions, Cucumber, Fresh Coriander , Ginger and Green Chilli. Pomegranate Arils not only add to the nutritional value but also an appealing look to the salad. I also love adding a bit of green apple pieces. These add a tangy taste and so much crunch to the salad.

Since it is summer time when I posted this recipe, I also added some ripe mango pieces. It added a lot of flavour. You can skip it as this is optional but, I will suggest to add mango when it is on season. Other vegetables that you can add to the salad are carrots, lettuce, peas, boiled/steamed beetroot, avocado.

Seasoning- Lemon juice, Chaat Masala adds the characteristic tangy taste to salad. Dried Mint leaves, Kala Namak or Pink Himalayan Salt. I also added very little sugar to balance the flavors. You can add 5-6 fresh mint leaves.

Cooking Sprouts before adding in Salads

Sprouts should be lightly cooked before consuming in salads. I steam the sprouts for few minutes and then cool it completely before adding to salads.

Many people complain of having stomach disorders like bloating and gas after consuming sprouts. For that one should cook sprouts very lightly maintaining the crunch. Steaming or blanching sprouts make these easy to digest for those with sensitive stomach. Also, store bought sprouts or the ones sitting in refrigerator more than 2-3 days, one should always steam/blanch it. As these are prone to various bacteria and may give stomach related illness like food poisoning.

Cooking for too long will result in very soft or mushy sprouts which spoil the texture of salad.

How to make Sprouts Salad

It is so easy and quick to make sprouts salad. It takes only 5 minutes if you have all the ingredients ready. The preparation (chopping and cutting) may take another 10 mins.

Steam spouts. Take sprouts in a muslin cloth or cheesecloth. Lighty tie the knot . Boil water in a pan. then on a container or colander, keep the sprouts bag on that. Cover and let the sprouts cook in steam for 5 mins.

Cool sprouts completely.

Steam Sprouts

In a mixing bowl, add all the ingredients(sprouts, vegetables, mango pieces(if using) and seasoning.

Mix everything nicely.

Chill for at least 30 mins and then serve.

Sprouts in Canapes

Serving Suggestions

Serve this protein rich salad with your main meals. You can have it for your breakfast and serve at your parties.

For your chaat parties/Holi party serve these in small baked papdi katori or canapes.

Frequently asked Questions

Are Sprouts healthy and safe to eat

Sprouts are rich in protein and antioxidants. In fact these are more nutritious than the regular legume and beans.
Sprouts should be consumed within 2-3 days. These are prone to bacteria and should be lightly cooked (blanched/steamed) before consuming.

What is the best time to eat Sprouts/Sprouts Salad

Sprouts take sometime in digestion, so it is better to consume it in morning for breakfast/brunch or lunch. When serving at your dinner parties it is better to serve as a side, to consume it in limited quantity along with your main meal.

How I know my sprouts have gone bad

When there is a sticky or slimy formation on sprouts and give a foul smell/odor than the sprouts are unfit for consumption.

Can I make ahead Sprouts salad

You can make Sprouts salad ahead of your parties and get togethers. Mixed all the vegetables few hrs before serving. Cover and refrigerate. Before serving a couple of minutes ago add the seasoning of chaat masala and lemon juice.

Can we freeze Sprouts Salad

You can freeze sprouts for a couple of days but not the salad. the texture of salad and the crunch of vegetables goes away when we freeze salad. Refrigerate and store the leftover sprout salad in an airtight container and finish by the next day.

More Recipes with Sprouts from my blog

Sprouted Moong and Quinoa Dosa, Methi Sprouts Salad, Sprouted Moong Pulao.

We love this Maharashtrian Misal Pav made with Matki and Moong Sprouts.

You can also add sprouts in various Chaats like Bhel Puri.

More healthy and delicious Salad Recipes from around the world

Vegetarian and Vegan Salad Recipes

Recipe Card

Healthy Sprouts Salad

Bean Sprouts Salad

Swati
Healthy delicious and protein rich Sprouts Salad with vegetables and simple Chaat masala and no oil seasoning.
4.67 from 3 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Sprouts Steaming/Blanching Time 5 minutes mins
Course Appetizers and Snacks, Salads
Cuisine Indian
Servings 2

Equipment

  • Pan to steam sprouts
  • Colander/Sieve to steam sprouts
  • Mixing Bowl
  • Measuring Bowls and spoons
  • Mixing Spoon

Ingredients
  

  • 1 Cup Moong Sprouts or Mixed sprouts
  • 1 small Onion chopped
  • 1 small Tomato chopped
  • 1 Cucumber
  • 2-3 tbsp Green apple (finely chopped pieces) optional
  • 2-3 tbsp Mango (finely chopped pieces) optional
  • ¼ Cup Pomegranate Arils or as required
  • 2 tbsp Chopped Coriander/Cilantro
  • Juice or 1 Lemon use as required
  • ½" Fresh Ginger finely chopped
  • Green Chilli(optional) as required
  • Chaat Masala as required
  • 1 tsp Dried Mint Leaves
  • ¼ tsp Sugar/Jaggery Powder optional
  • Kala Namak(Black Salt) as required or Himalayan Pink Salt

Instructions
 

Steam Sprouts

  • Rinse sprouts in clean water 2-3 times.
    1 Cup Moong Sprouts
  • Boil water in a pan, place a colander on it.
  • Keep sprouts in a muslin cloth or cheesecloth and tie it loosely.
  • Keep the sprouts bag on the colander and cover it.
  • Keep it like that for 5 mins. Then switch off the gas and take out the spouts and keep it to cool completely.
  • Alternatively you can use a steamer also to steam the sprouts.

Prepare Salad

  • Chop the vegetables. De Seed the tomatoes if there are too many seeds and pulp.
  • In a mixing bowl, add the vegetables, mango(optional) one by one.
    1 small Onion, 1 small Tomato, 1 Cucumber, 2-3 tbsp Green apple (finely chopped pieces), 2-3 tbsp Mango (finely chopped pieces), ¼ Cup Pomegranate Arils, 2 tbsp Chopped Coriander/Cilantro, Juice or 1 Lemon, ½" Fresh Ginger, Green Chilli(optional)
  • Add chaat masala, dried mint leaves, lemon juice, sugar and salt.
    Chaat Masala, 1 tsp Dried Mint Leaves, ¼ tsp Sugar/Jaggery Powder, Kala Namak(Black Salt) as required
  • Lightly mix everything.
  • Chilli it for about 20-30 mins and then serve.

Notes

You can also blanch sprouts. To blanch sprouts boil water, when it comes to roaring boil switch off the gas.  Add sprouts and let it be there for about 4-5 mins. then take out and transfer to cold water. Make sure that sprouts don't get very soft. They should have the crunch. 
Adding Mango and Green apple is optional. 
Skip green chillies when making for kids.
You can serve Sprouts Salad in canapes or shot glasses for your parties and get togethers. 
Skip sugar if you want to avoid it.
Use regular Table salt incase you do not want to add kala namak. 
Keyword Moong Sprouts Salad, sprouts, Sprouts Salad
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Do try this healthy Sprouts Salad recipe. Even your kids are going to love.

Also, whenever you try the recipe, I will love to hear/share your feedback or any queries in the comment section below. I will try to answer your queries as soon as possible.

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Thanks for stopping by!! Keep coming back!!

Swati

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Comments

  1. Balvinder

    May 26, 2023 at 7:17 pm

    I love your papadi katori to serve mung sprouts salad.

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    • Swati

      May 28, 2023 at 3:15 am

      Thanks Balvinder. it is was hit at my holi party!!

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4.67 from 3 votes (3 ratings without comment)

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Swati Malik

A passionate foodie, food blogger.. blogging about my food experiences, and food stories.. Love to click pics and cook for my loved ones. Aham Bhramasmi!!

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A passionate foodie, food blogger.. blogging about my food experiences, and food stories.. Love to click pics and cook for my loved ones. Aham Bhramasmi!!

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