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!
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.
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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.
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).
Have a question regarding the ingredients? Feel free to ask in the comments section below and I will try my best to answer it for you.
Making mung bean sprouts at home
Growing mung beans sprouts at home is easy!
Follow this link to learn how to grow thick mung beans sprouts at home.
Or here is a snapshot:
- Wash and soak mung beans in clean water overnight.
- 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.
- Next morning, gently wash the sprouting beans with clean water, drain and wrap them back in the cloth.
- Continue steps 2 and 3 till you see sprouts that are at least 2 centimeters long.
- 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).
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!
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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:
- Making the mung bean sprouts ahead of time, of course, is the top tip!
- Cut and boil the carrots and radishes ahead of time.
- 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!
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
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.
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.
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).
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📖 Recipe
Sprouted Mung Beans Salad with Vegetables
Equipment
- 1 salad mixing bowl
- 1 mixing spoon (or spatula)
- 1 saucepan
- 1 slotted spoon
- 1 colander
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)
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.
Video
Notes
Note: The nutrition information is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
Fadima Mooneira says
Oh wow!!! I love trying on new salads! Thank you for sharing this recipe.
Padma Kumar says
Thank you so much Fadima. I hope you can try it soon!
Ravi Kumar says
nice salad for summer lunches