This recipe for sprouted mung salad (Indian Moong Bean Salad) is a perfect little meal, especially after an evening of indulgence. If you’re looking for a healthy, yet delicious meal, this salad is loaded with fresh vegetables and sprouts. Plus, it’s vegan-friendly, low-fat, low-carb, and gluten-free!
I tend to indulge less when I start a meal with salads. Salads, when mixed with sprouts, tend to have a moreish feel to them, helping me stay fuller for much longer.
This salad can be eaten as a vegan meal by itself or paired with proteins of your choice.
Why you will love this Sprouted Mung Bean Salad
- It is loaded with fresh vegetables, so you can load up on fiber
- Sprouted foods are packed with a wealth of nutrients, vitamins, and minerals.
- It is low in fat, which makes it the perfect accompaniment to proteins
Benefits of sprouted moong
- a rich source of antioxidants, vitamins, minerals, and enzymes.
- an excellent source of dietary fiber.
- a good source of protein.
- low in calories and fat.
- gluten-free and vegan-friendly.
Moong sprouts are a low-carbohydrate food. A 1/2-cup serving of sprouts contains only 3 grams of carbohydrates, which makes them a great choice for people who are following a low-carbohydrate diet. Additionally, sprouts are a good source of dietary fiber and keep you full for a long time.
Read on for how to sprout mung beans, as well as some key information on how to ensure they are safe to eat.
How do I make sprouted mung beans?
Sprouting is a process by which seeds germinate and grow shoots.
Steps To Sprout Mung Beans
1. Rinse and soak mung beans in plenty of water for 6-8 hours.
2. Drain the soaked beans in a colander, cover them with a cloth (or wrap them in a cloth), and leave them in a cool dry place with low light to sprout. This should take about 8-12 hours depending on the weather.
3. Blanch: I have added an extra step of blanching them before adding them to the salad. Just immerse the sprouted mung beans in boiling salted water for 1 minute and dunk them in iced water for a minute. This light cooking of the sprouts reduces the risk of bacterial contamination and also helps lock in the flavor and texture.
If you are not going to eat your sprouted mung bean salad right away, you will need to store them in the refrigerator for up to 1-2 days.
Ingredient List For Sprouted Mung Bean Salad
Mung Beans: These are available in most supermarkets. Some fresh food stores also sell these sprouted and ready to use.
Cucumbers: I have used Lebanese cucumbers commonly found in Australia. Make sure they are firm. If using an English cucumber, remove the seeds before slicing.
Onions: Red onions tend to be sharper than white or yellow. If you prefer milder and sweeter onions, use white or yellow onions.
Red Bell Pepper (Red Capsicum): Red bell pepper is a great addition to this salad for color and sweetness.
Fresh Coriander Leaves (Cilantro): I have used a few sprigs of fresh cilantro, chopped finely. If you do not like the taste of cilantro, leave it out, or use mint leaves instead.
Tomatoes: Look for firm, ripe tomatoes with a deep red color. Avoid tomatoes that are too soft or have greenish patches. I find Roma tomatoes just perfect for salads. They have a sweeter flavor than other varieties. You can also use cherry tomatoes.
Peanuts: These add a crunchy texture and flavor to this sprouted moong salad. You can use any type of nut you like, or leave them out if you have allergies. Seeds like sunflower or pumpkin work well too. I have used roasted salted variety.
Lemon Juice: Adds a delicious tang to this sprouted moong salad. You can also use lime juice for a fresh flavor.
Salt And Pepper: For seasoning
Carrots(optional): I have grated a regular carrot for some garnish and color. You can also use baby carrots, or omit this.
Step-by-step recipe for Sprouted Mung Bean Salad
How do I increase the protein content of this salad?
This salad has about 9 grams of proteins per serving. Following are some suggestions to increase the proteins.
Vegan Options: Beans, Tofu, Tempeh, Edamame, Nuts, And Seeds
If you are vegan, you can increase the protein content of this salad by adding some cooked beans or tofu. Tofu is a great option as it is packed with proteins and other nutrients. You can either fry or grill the tofu before adding it to the salad. Another way to increase the protein content is to add some more nuts or seeds. These will also add some healthy fats to your salad as well.
Another way to increase the protein content is to add some hemp seeds. Hemp seeds are a good source of proteins and are also rich in omega-3 fatty acids. They add a nutty flavor to the salad and are also a good source of minerals like zinc and magnesium.
Vegetarian Options: Paneer, Eggs, Greek Yogurt, Cottage Cheese
If you are not vegan, you can increase the protein content of this salad by adding some animal proteins. Paneer is a popular Indian cheese that is low in fat and calories. It is also a good source of protein. You can either fry or grill the paneer before adding it to the salad.
Another way to add animal proteins is to add boiled eggs. Eggs are a good source of proteins, healthy fats, and vitamins and minerals like vitamins A, B-12, and zinc.
Greek yogurt is another great way to add animal proteins to this salad. It is high in protein and low in carbs. Cottage cheese is also a good source of protein as well as other nutrients like calcium, magnesium, and phosphorous.
Animal Proteins:
If you are looking to add some animal proteins to this salad, chicken, fish, and prawns are all great options.
Other interesting ways to use sprouted mung beans
Sprouted mung beans can be used to make low-carb wraps, and also used in curries.
Frequently Asked Questions About Sprouted Mung Salad (Indian Moong Bean Salad Recipe)
Mung beans are small and do not need to be soaked for direct cooking. However, they need to be soaked if you want to start the process of sprouting.
Quick blanching mung beans in boiling water will reduce the chances of bacterial infection. Once blanched immerse them in ice cold water to prevent further cooking and help them retain their flavor and crunchy texture.
Yes. Mung beans need about 70F to 80F ( 21 to 26 C) for optimal sprouting. So place them for sprouting in a dry, low-light place.
Soak mung beans in about 4 times the volume of water. Eg 1 cup dry beans in at least 4 cups water. Give it enough time to soak – about 8-12 hours.
Bean sprouts come from a pulse, which comes from the seed of a legume plant. Broccoli sprouts are young broccoli plants and are vegetables.
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Sprouted Moong Bean Indian Salad
Equipment
- 1 Large Mixing Bowl
- 1 Chopping Board
- 1 Knife
Ingredients
- 3 Cups Mung Sprouts
- 1 Cup Cucumbers
- 1 Cup Red Bell Pepper ( Capsicum)
- 1 Cup Tomatoes
- 1 Cup Red Onions
- 1 Cup Peanuts
- 1 Cup Cilantro Leaves (For Garnish)
- 2 teaspoons Salt
- 1/2 teaspoon Chilli Flakes
- 1/2 teaspoon Pepper (ground)
- 2 Tablespoons Lemon Juice
Instructions
- Fine chop all vegetables
Blanch Mung Bean Sprouts
- In a large bowl add ice and water.
- To a large saucepan, add 1 tablespoon of salt to 8 cups of water.
- Bring water to a boil. Add sprouted mung beans, and simmer for 1 minute.
- Drain the mung, and immediately immerse them in the iced water for about a minute.
- Drain and add to the chopped vegetables
Mix
- Mix mung beans, chopped vegetables, lemon juice, salt, and pepper.
- Toss well, garnish with chili flakes, and cilantro leaves.
Nutrition
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Disclaimer:
Nutritional Panel: Our nutritional values are calculated by Spooncular API. While we try our best to ensure these values are correct, please confirm these independently.
We are not medical professionals. Please consult your doctor if a diet, particular foods, or way of eating is suitable for you.