Moong Dal Sprouts Salad

Last Updated: August 16, 2025

3 min read

Made from sprouted moong dal (whole green gram), this Moong Dal Sprouts Salad is a nutrient-packed dish that’s perfect for athletes looking to fuel up with a healthy plant-based🥬 protein.

Moong Dal Sprouts Salad is not only delicious but also a powerhouse💪 of nutrition that supports your overall athletic goals. Sprouting the dal enhances its nutritional value and makes it easier to digest.

This Sprouts Salad is easy to make and bursting with fresh, vibrant flavours. The combination of sprouts and raw veggies makes it light yet filling. Experiment with seasonings and ingredients to make this salad your own.

While the sprouting process might take a couple of days, the effort is well worth it. Making sprouts at home is a simple process.

In this recipe, I’ll show you how to make moong dal sprouts from scratch, and how to incorporate them into a delicious👌 salad that’s both refreshing and filling. Let’s get sprouting!

nutritional benefits

• Contains complex carbohydrates and fiber
• Easy to digest
• Good source of protein💪
• Increased availability of minerals like calcium, zinc, and iron
• Enhanced amount of B-vitamins⚡ like riboflavin, niacin, folic acid, and biotin and vitamin C
• Provides a good amount of choline

when to eat moong dal sprouts salad?

• Breakfast

how to make moong dal sprouts salad?

Moong Dal Sprouts Salad

This Moong Dal Sprouts Salad is made from sprouted green gram and crunchy raw veggies. Easy to digest and full of vibrant flavours.

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Servings1 cup

CourseBreakfast

Ingredients Method Notes

Ingredients

• ¼ cup/ 45 g sabut moong dal or whole green gram
• 25 g/ ½ onion, small, chopped
• 25 g/ ½ tomato, medium, chopped
• 2 tsp lemon juice
• Salt to taste

Method

 

Sprouting the Moong dal

1. First, rinse the moong dal to remove dirt or impurities.
2. Soak the dal in a bowl with enough water to cover it. Soak for about 6-8 hours or overnight.
3. After soaking, drain the water.
4. Cover the bowl and keep it in a warm place for 1-2 days. Sprouts will start appearing in 12-14 hours. The longer you leave them, the longer the sprouts will grow.

Preparing the salad

1. Add the sprouts, tomato and onion in a mixing bowl.
2. Now, add salt to the sprouts.
3. Squeeze fresh lemon juice over the salad for that zesty kick.

Notes

• If you like spicy, add red chilli powder or some chopped green chillies.
• You can also add veggies like cucumber to the salad.
• You can prepare the sprouts in advance and store in refrigerator. Just toss everything together when you are ready to eat.

nutrition per serving

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Stay fuelled and stay strong💪!