Made from sprouted moong dal (whole green gram), this Moong Dal Sprouts Salad – 2 Ways (Classic & Creamy) is a nutrient-packed dish that is perfect for athletes looking to fuel up with a healthy plant-based protein.
This recipe gives you two delicious variations- one light and refreshing classic version, and one creamy version made with hung curd that adds extra protein and probiotics for better gut health and satiety.
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, improves mineral absorption, and makes it easier to digest.
Easy to prepare and bursting with fresh, vibrant flavours, this salad combines sprouts with raw vegetables for a dish that is light yet filling. The creamy version adds a rich, tangy twist, making it more satisfying and balanced. You can always experiment with seasonings and ingredients to suit your taste.
While the sprouting process might take a couple of days, the effort is well worth it. Making sprouts at home is simple and ensures freshness and quality.
In this recipe, I’ll show you how to make moong sprouts from scratch and how to turn them into two delicious salads- one fresh and zesty, and the other creamy and wholesome. 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
- The addition of hung curd boosts protein content and adds beneficial probiotics for gut health
- Offers a balanced combination of macronutrients- protein, carbs, and healthy fats (if curd is used), making it more satiating
when to eat moong dal sprouts salad?
- Breakfast
how to make moong dal sprouts salad?
Moong Dal Sprouts Salad- 2 Ways (Classic & Creamy)
Ingredients
Method
- First, rinse the moong dal to remove dirt or impurities.
- Soak the dal in a bowl with enough water to cover it. Soak for about 6-8 hours or overnight.
- After soaking, drain the water.
- 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.
- In a mixing bowl, combine the sprouts, cucumber, tomato, and onion.
- Add salt, chilli powder, and black pepper. Toss well to mix.
- Finish with fresh lemon juice for a refreshing, tangy flavour.
- Add sprouts, cucumber, tomato, and onion to a mixing bowl.
- Season with salt and black pepper, then add hung curd. Mix until well combined.
- Add fresh lemon juice for a zesty finish and mix well.
Notes
- You can prepare the sprouts in advance and store them in the refrigerator. Just toss everything together when you are ready to eat.
- Use steamed sprouts if you prefer better digestibility over raw sprouts.
- This salad can be served chilled or at room temperature.
- Best consumed fresh, as it may release water if stored for too long.
Creamy version of the salad
nutrition per serving
(3/4 cup)
| Nutrients | Amount |
|---|---|
| Energy | 98 Kcal |
| Carbohydrates | 15.6 g |
| Protein | 6.8 g |
| Fats | 0.5 g |
| Nutrients | Amount |
|---|---|
| Energy | 165 Kcal |
| Carbohydrates | 20.0 g |
| Protein | 10.7 g |
| Fats | 3.9 g |
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Ready to give this recipe a try? I would love to know which version you liked. Drop a comment below.
Stay fuelled and stay strong!
