Sprouted Moong Salad (Quick Protein-Packed Indian Salad)
Crunchy sprouted moong with cucumber, tomato, and a lemon-chaat masala dressing. Vegan, gluten-free, and no-cook. Great for lunch or meal prep.
Equipment
- Large mixing bowl
- Small bowl for dressing
- Whisk or fork
Ingredients
Salad
- 2 cups sprouted moong rinsed, drained, and patted dry
- 1 small cucumber diced
- 1 medium tomato diced
- ¼ cup finely chopped red onion optional
- 1–2 green chilies optional; finely chopped
- ¼ cup chopped fresh coriander cilantro
Dressing
- 2 tbsp fresh lemon juice
- 1 tbsp olive oil or groundnut oil optional
- ½ tsp chaat masala or more to taste
- ¼ tsp roasted cumin powder bhuna jeera
- Salt to taste
- Pinch of black salt (kala namak), optional
Optional toppings
- 2 tbsp roasted peanuts crushed
- 2 tbsp pomegranate arils
- Thin sev or crushed papdi, for chaat-style serving
Instructions
Prep the sprouts
- Rinse the sprouts under cold running water. Spread on a clean kitchen towel and pat gently until mostly dry.
Assemble the salad
- In a large bowl, combine the sprouts, cucumber, tomato, onion (if using), green chili, and half the coriander.
- In a small bowl, whisk lemon juice, oil (if using), chaat masala, roasted cumin powder, and salt. Taste; it should be tangy and a little salty.
- Pour the dressing over the salad just before serving. Toss gently with two spoons so the tomatoes do not bruise.
- Top with the remaining coriander, a pinch of black salt if you like, and any optional toppings.
Notes
Dress at the last minute so cucumbers and tomatoes stay crisp.
Store undressed components in the fridge up to 1 day; eat dressed salad within a few hours.
Jain / no onion: omit onion; optional hing bloomed in 1 tsp warm oil, cooled, then drizzled in.
If sprouts smell sour or musty, discard and use a fresh batch.
For packed lunches, carry vegetables and sprouts in one container and dressing in a small jar; toss before eating.
Tried this recipe?Let us know how it was!