Sprouted Moong & Peanut Salad

Sprouted Moong & Peanut Salad is one of my all time favorite salad recipe. This salad is refreshing, wholesome, yummy and nutritious too. Prepared with green moong/mung bean sprout, fresh vegetable, roasted peanuts and few Indian spices, this salad is perfect combination of crispy, crunchy, tangy, lightly seasoned salad recipe. This salad is also oil free, gluten free and vegan.

Sprouts are very healthy, low in calories & fat, rich in plant based protein and dietary fiber, and moong bean sprouts in addition to these are an excellent source of vitamins K, vitamins C, minerals, iron, and antioxidants. Sprouts digest easily, having low glycemic index, these are great for diabetic folks and also helps in reducing blood LDL cholesterol levels.

My family just love this colorful salad recipe specially during summers. Made in just 10 minutes this salad is very yummy way to include sprouts and fresh salad veggies in your diet. I add crushed roasted peanuts for extra crunch & flavor, it taste amazing. For this recipe I am using blanched sprouts. Blanched or lightly cooked sprouts taste equally good and crunchy. You can use raw sprouts too. Play around the ingredients and feel free to customize per your likings. 

This salad taste best when served fresh and crunchy. But if you are making this ahead, toss sprouts and veggie together, store refrigerated in airtight container. Add roasted peanuts, spices, herbs and lemon juice before serving. Give this oil free, gluten free and vegan salad recipe a try this summer and stay healthy! Click here for Salads recipes.

[Note: Sprouts can be eaten raw, but sprouts can carry bacteria and should be avoided by kids, pregnant women, elderly folks or anyone with a weak immune system. To avoid any potential bacteria, always try to use blanched or lightly cooked sprouts]

Step by Step Instructions with Photos

1. First parboil moong sprouts…to do so, boil enough water in a pot and add the moong sprout in boiling water. Cook for 1-2 minutes, switch off the flame and cover the pot for 2-3 minutes. Or cook until sprouts are half cooked and slightly tender.
2. This step is optional, you can use raw sprouts also.

3. In a large bowl add parboiled moong bean, chopped onion, cucumber, tomatoes, green chili, cilantro, and roasted peanuts.

4. Season with chaat masala, red chili powder, roasted cumin powder and slat to taste. 
5. Lastly squeeze fresh lemon juice and give everything a nice mix.
6. Adjust the seasonings and serve fresh.

Recipe Card

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Sprouted Moong & Peanut Salad

Author: Rekha Nahata Cuisine: Indian Courses: Salads, Side Dish Recipe Keys: F From the scratch H Healthy recipe Q Quick recipe

Difficulty: Beginner Prep Time 5 min Cook Time 5 min Total Time 10 mins Servings: 4 Best Season: Summer

Description

Prepared with green moong/mung bean sprout, fresh vegetable, roasted peanuts and few Indian spices, this salad is refreshing, wholesome, and nutritious. A perfect combination of crispy, crunchy, tangy, lightly seasoned salad recipe.

Ingredients

Servings

• 1 cup inch Sprout Moong beans
• ¹⁄₂ cup cup Cucumber (chopped)
• ¹⁄₂ cup cup Tomato (chopped)
• ¹⁄₄ cup Onion (chopped)
• 1 Green chili (finely chopped)
• ¹⁄₄ cup Fresh cilantro/coriander (chopped)
• ¹⁄₄ cup Roasted peanuts (crushed)
• ¹⁄₂ Tsp. Chaat masala
• 1 pinch Red chili powder
• 1 Tsp. Roasted cumin powder
• Salt to taste (I have used black salt)
• 1 Tsp. Lemon juice

Instructions

1. First parboil moong sprouts…to do so, boil enough water in a pot and add the moong sprout in boiling water. Cook for 1-2 minutes, switch off the flame and cover the pot for 2-3 minutes. Or cook until sprouts are half cooked and slightly tender.

   This step is optional, you can use raw sprouts also.

2. In a large bowl add parboiled moong bean, chopped onion, cucumber, tomatoes, green chili, cilantro, and roasted peanuts.

3. Season with chaat masala, red chili powder, roasted cumin powder and slat to taste. 

4. Lastly squeeze fresh lemon juice and give everything a nice mix.

5. Adjust the seasonings and serve fresh.

Note

Sprouted Mung/Moong Beans: Sprouts are very to make at home. Click here for Bean Sprout recipe reference. Sprouts can be eaten raw, but sprouts can carry bacteria and should be avoided by kids, pregnant women, elderly folks or anyone with a weak immune system. To avoid any potential bacteria, always try to use parboiled or lightly cooked sprouts.

Vegetables: I have used tomatoes, cucumber, red onion, green chilies to make this salad. Feel free to use other option too like carrot, bell pepper, red cabbage, sweet corn, white onion, jalapeño, pomegranate or raw mangoes etc.

Herbs: For this salad I have used cilantro/coriander, you can try other herbs too like mint, sweet basil etc.

Nuts: For this salad I have used crushed roasted peanuts, you can try other nuts too like walnuts, almonds. You can used sunflower seeds or pumpkin seeds too.

Seasonings: I have used black salt, roasted cumin  powder, red chili powder, chaat masala and lemon juice as seasoning and taste enhancer. Add more or less as per your taste buds. As alternatives, you can use table salt, black pepper powder, lime juice etc.

Serve: This salad taste best when served fresh and crunchy. Salad will leave water after seasoned and will get soggy. But if you are making this ahead, toss sprouts and veggie together, store refrigerated in airtight container. Add roasted peanuts, spices, herbs and lemon juice before serving.

Keywords: Homemade, Healthy, Quick Recipe