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Home » Easy Vegetarian Gluten Free Recipes

Published: Jul 8, 2020 · Modified: Mar 11, 2023 by Padma Kumar

Sprouted mung beans salad with vegetables

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Juicy, crunchy, spicy, and tangy, this sprouted mung beans salad is an explosion of flavors with every mouthful - if we could taste it, this is how summer would taste, I think!

A close-up photo of sprouted mung beans salad with vegetables and pomegranate.

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We absolutely love mung beans in any form! This green moong dal is a family favorite.

Pesarattu, a savory pancake made with a batter of soaked mung beans is a much-loved brunch on lazy weekends.

We all know that mung beans or green gram as they are also known, are super healthy and one of the easiest legumes to digest.

Sprouting the beans increases their nutrition simply because germination improves the digestibility and nutritive value of grains and legumes.

I love the natural sweetness of spouted mung beans! I find myself snacking on them and it is quite a task to save them for any recipe 😆. Does that resonate with you? Do let me know in the comments below.

Jump to:
  • This mung beans salad is free of these allergens
  • Why this salad works
  • Ingredients
  • Making mung bean sprouts at home
  • Instructions
  • Recipe Notes
  • Storage
  • FAQs
  • 📖 Recipe
  • Comments

This mung beans salad is free of these allergens

  • gluten
  • dairy
  • nuts
  • mustard
  • soy

This recipe will work for you if you are on a grain-free diet and/or are a vegan. This recipe is also oil-free.

Why this salad works

This recipe is just too good for these reasons:

  • So easy and a quick dish to make on busy days
  • Super flexible - add flavors and textures as per your liking (see notes below).
  • It is a simple and forgiving dish
  • Is low in calories and nutritious!
  • Works well as a light meal or as an in-between-meals snack
  • Most of the prep work can be done ahead of time (see notes below)
  • This salad stays good for 1-2 days and can be a great option for packed lunch or for picnics (see storage instructions below)

Ingredients

I am a huge fan of adding layers of flavors and textures to my salads - in this raw carrot salad, there is the crunch of chia seeds and the warming heat from the ginger and the spices.

In this salad too there are a combination of lovely, fresh flavors.

Check the recipe card for quantities.

A photo of the ingredients for mung bean salad neatly arranged on a mat with clear labels, naming each ingredient.

Sprouted mung beans: Use beans that have lush, thick sprouts (not more than 2 days old). It is easy to sprout them at home (see notes below).

Bhuna jeera: Roasted cumin powder adds a lovely earthy flavor to the salad. Plus it is a great digestive!

Scallion: I like the mild allium flavor and crunch of the scallion in addition to the onion. I have used only the green part of the scallion.

Cilantro: (green coriander) - fresh and leaves only. Not a fan of cilantro? Substitute with mint leaves or parsely.

Radish: I have used daikon radish as I like its pepperiness. You can use regular salad radishes (the round, red/pink ones) instead (see notes below).

Pomegranate: Use fresh, bright red arils of pomegranate for that bright pop of color! I, unfortunately, could not find those the day that I was shooting this 😞.

Fresh chili: Use red or green chili. The flavor of chili is one of the best parts of this salad and therefore I suggest that you do not skip this.

You can add, if you have, finely chopped lettuce.

I have kept it simple with the spices - just some freshly crushed black pepper and salt. You can add more flavors if you want (see notes below for suggestions).

If you have any questions regarding these ingredients, feel free to ask in the comments section below and I will try my best to answer them for you.

Making mung bean sprouts at home

Growing mung beans sprouts at home is easy!

Green gram sprouts are placed in a stainless steel measuring cup which is placed on a light-colored background.

Follow this link to learn how to grow thick mung beans sprouts at home.

Or here is a snapshot:

  1. Wash and soak mung beans in clean water overnight.
  2. Next morning, drain the water and wrap the soaked mung beans in a thin cloth/towel and place the bundle in a dark, dry, well ventilated place.
  3. Next morning, gently wash the sprouting beans with clean water, drain and wrap them back in the cloth.
  4. Continue steps 2 and 3 till you see sprouts that are at least 2 centimeters long.
  5. Rinse the sprouted moong one last time, air dry and store them in a fridge-safe container with a lid.

Instructions

This simple and delicious mung bean salad recipe has evolved over the years into this beautiful version that I have documented here.

Here is how to make it:

Step 1: Wash, peel, and cut the carrot and radish into small, even pieces.

We will be flash boiling the carrots and radish and therefore cutting them into small and even pieces is important.

Chop the chili, cilantro (if using mint instead, do not chop them yet), onions, scallion, and lettuce (if using).

Dice daikon radish, carrots, red onions, lettuce, scallions, and green chilies along with sprouted mung beans and pomegranate arils arranged on a blue plate.

Step 2: Place a saucepan with water to boil. When the water comes to a rolling boil

  • add the chopped carrots. Boil them for a minute. Drain and keep them aside.
  • to the same water, add the chopped radish. Boil them for a minute. Drain and keep them aside.
  • now to the water add the sprouted mung and boil them for 30 - 40 seconds. Drain and keep them aside.

(see the video below)

This flash boiling of the vegetables and mung will cook them partially. They will still be deliciously crunchy and easier to digest.

You can skip this step 2 if you are ok with eating raw vegetables. (see notes below)

Step 3: Once cool, add the carrots, radish, and mung beans to a bowl. Add the rest of the ingredients (chop the mint, if using) and mix it all well.

That's it! Deliciously zingy sprouted moong salad is ready to be served 😋.

If you have the time, let the salad rest for 10 minutes. This will allow the flavors to mingle and come together in beautiful harmony!

Recipe Notes

I have made this mung beans salad recipe several times and, as I mentioned earlier, this version has come to be after many evolutions 🙂.

Feel free to tweak the quantities of certain ingredients or add more ingredients to suit your palate.

For example, if you are not a fan of spice, skip the crushed black pepper entirely, or just add a tiny bit. Use parsley or mint instead of cilantro. It is ok not to add the pomegranate.

The best thing about this salad is that it is forgiving and flexible.

Here are some suggestions of what else you can add to this recipe to make it even more wholesome and flavorful:

Vegetables:

  • As I have mentioned above, lettuce can be a great addition to this salad.
  • You can also add finely chopped cucumber.
  • Fresh tomatoes, chopped finely, will add a lovely juiciness to the salad.
  • Peppers of any color will not only add more color, but they will also make the salad healthier!
  • Finely chopped ginger (½ inch piece) or mango ginger, if you have it, will elevate this salad to another level, altogether!
  • Use salad radishes (the round, red/pink ones) instead of daikon radishes for a milder flavor.

Do bear in mind that if you add more vegetables, you will also have to increase the quantity of the spices accordingly, to balance the taste.

Spices: These will work well in this salad (use either or both):

  • Chaat masala: 1 teaspoon will do. Some brands of chaat masala may contain gluten. Do check the label before using.
  • Paprika: If the salad is not spicy enough for you, add ½ teaspoon of paprika or any other mild chili powder.

Are mung beans safe to eat raw? Mung beans are not safe to eat raw - they must be soaked and cooked.

Sprouted mung beans, however, are safe to eat raw because they have been soaked and germinated.

To boil or not to boil? I like to flash-boil the hard veggies and the mung beans. Doing so makes them more digestible. You can, if you prefer, skip the boiling and add the vegetables and sprouted moong raw.

If you prefer not to cook the carrot and radish, you can grate them for better texture.

Prepping up ahead of time:

  1. Making the mung bean sprouts ahead of time, of course, is the top tip!
  2. Cut and boil the carrots and radishes ahead of time.
  3. Boil the mung sprouts and keep them ready.

When it is time to eat, just chop the rest of the vegetables and herbs and mix everything!

Sprouted green gram salad with onions, herbs, and fresh vegetables in a round white bowl.

Storage

This wholesome salad makes for a great make-ahead meal.

In fact, it tastes even better the next day as the flavors would have had all the time to mingle with each other!

After making the salad, store it in a clean, fridge-safe container with a tight lid. It will stay fresh in the fridge for 1-2 days.

FAQs

What are mung beans good with?

Mung beans are so versatile! They are good with curries, stews, soups, salads and savory pancakes.
They must be soaked and cooked before being added to any recipe unless you are using sprouted mung beans, in which case they can be added raw to the recipe.

Do mung beans need to be soaked before cooking?

Ideally, mung beans should be soaked for at least 4-5 hours and then cooked either in a pressure cooker, Instant Pot, or on a stovetop.
However, if you have forgotten to soak them ahead of time, just soak them in hot water for 1 hour and then cook them.
You can cook mung beans without soaking them:
* bring 3 cups of water to a boil
* add 1 cup of mung beans and salt. Bring the water to a boil again.
* reduce heat, cover and cook on low heat for 25-30 minutes or till the beans are soft (stir and check on them a couple of times). 
You can cook them in a pressure cooker or an instant pot to make this process faster.

What is the best way to cook mung beans?

The best way to cook mung beans is in a pressure cooker.

Here are 3 ways to cook mung beans:
1. (Most recommended) Soak them in water for 4-5 hours and then cook either in a pressure cooker or boil them in a saucepan/rice pot with plenty of water till they are cooked through, but not mushy. Add salt while cooking. 
2. If you have forgotten to soak the beans ahead, do not worry! Soak them in hot water for 1 hour (with the lid on) and then cook them as mentioned above.
3. (Least recommended) Cooking mung beans without soaking them ahead of time: bring water to boil (the quantity of water should be 3 times that of mung beans). Add the beans and salt. Bring the water to a boil again. Reduce heat, cover, and cook on low heat for 25-30 minutes or until the beans are soft (stir and check on them a couple of times). 

📖 Recipe

A close-up photo of sprouted mung beans salad with vegetables and pomegranate.
Padma Kumar

Sprouted Mung Beans Salad with Vegetables

4.99 from 79 votes
Sprouted mung bean salad with vegetables is a light and nutritious meal that is perfect for lunch or dinner. It is easy to make and requires minimal ingredients. The mung beans are cooked until they are tender and then combined with a variety of fresh vegetables like carrots, onions, and daikon radishes. It is then seasoned with herbs and spices to make it flavorful and delicious. This salad is a great way to get your daily dose of fiber and vitamins while still enjoying a tasty meal.
Pin Recipe
Prep Time 10 minutes mins
Cook Time 10 minutes mins
Resting time 10 minutes mins
Total Time 30 minutes mins
Servings: 2
Course: Salad
Cuisine: Indian
Calories: 68

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Ingredients Equipment Method Nutrition Video Notes

Ingredients  

The base of the salad
  • 1 medium carrot, (70 grams; 2½ ounces approximately)
  • 1 small mooli (daikon radish), (45 grams; 1½ ounces, approximately)
  • 1 small onion, (45 grams; 1½ ounces, approximately)
Herbs
  • 1 stalk scallion (spring onion)
  • 3-4 stems cilantro
Spices and flavorings
  • 1 green or red chili
  • 1 teaspoon salt, (adjust to taste)
  • ½ teaspoon crushed black pepper
  • ¾ teaspoon bhuna jeera, (optional)
  • ½ lime, (or lemon)
To finish off
  • ⅓ cup pomegranate arils, (50 grams; 1¾ ounces approximately)

Equipment

  • 1 salad mixing bowl
  • 1 mixing spoon (or spatula)
  • 1 saucepan
  • 1 slotted spoon
  • 1 colander

Instructions
 

Prep the vegetables
  • Wash and peel the carrot and daikon radish. Dice them into bite-sized pieces.
    1 medium carrot, 1 small mooli (daikon radish)
  • Finely chop the onion, green chili, scallion, and cilantro. Keep them all separate.
    1 small onion, 1 stalk scallion (spring onion), 3-4 stems cilantro, 1 green or red chili
  • Measure the rest of the ingredients and keep them ready.
    1 teaspoon salt, ½ teaspoon crushed black pepper, ¾ teaspoon bhuna jeera, ½ lime, ⅓ cup pomegranate arils
Make the salad
  • Boil the vegetables and mung beans: Bring 2 cups of water to a boil in a saucepan.
    Add the diced carrots and boil them for a minute.
    Remove them with a slotted spoon and allow them to drain in a colander.
    To the same water, add the diced daikon radish and boil them for a minute.
    Remove them with a slotted spoon and allow them to drain in a colander.
    To the water, now add sprouted mung beans and boil them for 30-40 seconds.
    Remove them with a slotted spoon and allow them to drain in a colander.
    Let them cool for 5 minutes.
    The vegetables and the beans should be half-cooked only and still have a crunch to them.
Assemble the salad
  • To a salad bowl, add the chopped onions, chili, and scallions.
    Add the boiled vegetables and mung beans.
    Add the spices, cilantro, and lime juice. Mix well.
    To finish off, add the pomegranate arils and mix well.
    1 teaspoon salt, ½ teaspoon crushed black pepper, ¾ teaspoon bhuna jeera, ½ lime
  • Rest the salad for 10 minutes before serving. This will allow the spices and the flavors to mingle.

Nutrition

Calories: 68kcal | Carbohydrates: 15g | Protein: 2.8g | Fat: 0.3g | Saturated Fat: 0g | Sodium: 1198mg | Potassium: 334mg | Fiber: 3.4g | Sugar: 7g | Calcium: 43mg | Iron: 1mg
Disclosure

The nutritional information is calculated using an online calculator and is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionists' advice. Changing the quantities and cooking technique will alter the nutritional calculations.

Video

YouTube video

Notes

Allergens-free labels: This recipe is gluten-free, grain-free, nut-free, soy-free, and dairy-free. This recipe is vegan and oil-free. 
Vegetables: You can also add bell peppers, tomatoes, lettuce, and cucumber to this recipe. Dice them as you do the carrots and daikon. Bear in mind that if you add these vegetables in addition to what I have mentioned in the recipe, you will need to increase the quantity of the spices and flavorings. 
If you are not a fan of the pepperiness of daikon radishes, feel free to use the regular salad radishes (the round red ones). They are milder than the daikon radishes. 
Flavors: Some other spices that work well in this recipe are: chaat masala and regular cumin powder. For an additional peppery kick, add ½ finely chopped ginger or mango ginger. 
Spices: I have added fresh chili as well as crushed black pepper because I like the spicy kick against the natural sweetness of the sprouted mung beans and the pomegranate. If you are not a fan of spice, you can choose to omit either the chili or the black pepper, as per your preference or availability. 
Why boil the veggies and beans? I do that because it is easier on the gut and helps me digest them better. You can, if you like, add the veggies and sprouted mung beans without boiling them. 
For even cooking, make sure that you dice the radish and carrots evenly. 
Scaling the recipe

Alternative quantities provided in the recipe card are for 1x only.

Allergens Disclaimer

Our content aims to be informative and educational, but it should not replace professional medical advice. Since manufacturing processes can vary and cross-contamination is possible, it's essential to verify product labels and allergen information. Make sure all ingredients align with your specific allergies. As readers, you bear the responsibility for ensuring allergen safety when buying or consuming foods.

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Reader Interactions

Comments

  1. Andréa says

    November 09, 2023 at 11:17 pm

    5 stars
    Such a delicious salad. I loved the dressing with chili combined with the mung beans. So great!

    Reply
  2. Sabine says

    November 09, 2023 at 7:23 pm

    5 stars
    Wow, this was such a delicious, fresh and crunchy salad. It was my first time trying sprouted mung beans and I can say that it was so so good.

    Reply
    • Padma Kumar says

      November 16, 2023 at 11:32 pm

      Thank you so much for your lovely feedback Sabine. So glad you liked it 🙂

      Reply
  3. Sarah says

    November 09, 2023 at 3:10 pm

    5 stars
    I think this is definitely how summer would taste, if we could taste it! Such a vibrant array of textures and colors, the pomegranate seeds really make this pop!

    Reply
  4. Alexandra says

    November 09, 2023 at 4:59 am

    5 stars
    I love the fresh and delicious flavours of this salad - it is colourful and so nutritious. The spices and herbs add a great taste!

    Reply
  5. Conchetta P says

    November 09, 2023 at 4:07 am

    5 stars
    I have always wanted to cook with mung beans- but now I know how to get them to sprout!
    This salad is delicious and I love the layers of flavors- healthy and low calorie too- Ty

    Reply
    • Padma Kumar says

      November 16, 2023 at 11:35 pm

      Thank you Conchetta. Yes, this salad is light and filling at the same time!

      Reply
  6. Fadima Mooneira says

    February 19, 2023 at 5:04 pm

    5 stars
    Oh wow!!! I love trying on new salads! Thank you for sharing this recipe.

    Reply
    • Padma Kumar says

      February 20, 2023 at 3:01 pm

      Thank you so much Fadima. I hope you can try it soon!

      Reply
  7. Ravi Kumar says

    July 18, 2020 at 1:33 am

    nice salad for summer lunches

    Reply
4.99 from 79 votes (73 ratings without comment)

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Picture of Padma Kumar creator of mygoodfoodworld.

Hi, I'm Padma! I am a passionate cook and can cook through any mood! My cooking is all about simple, healthy meals made with fresh ingredients and with a lot of love. As a mum and an early childhood educator, I deeply care about raising healthy eaters.

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