Healthy Sprout Salad Recipe
This is an Indian style, gluten-free, and vegan mung bean sprout salad with vegetables. Learn how to make a healthy sprout salad in a few simple steps.
Servings: 2
Calories: 376kcal
Equipment
- Salad Mixing Bowl
- Saucepan
Ingredients
- 1 ½ Cup moong bean sprouts (moong dal sprouts)
- 2 Cup water, hot
- ¼ Cup onion, finely chopped
- ¼ Cup tomato (discard pulp and seeds), finely chopped
- ¼ Cup cucumber, finely chopped
- ¼ Cup carrot, shredded
- ¼ Cup parsley or cilantro, chopped
- ¼ Cup pomegranate
- 2 tablespoon roasted peanuts
For Salad Dressing
- ¼ Cup extra virgin olive oil
- 1 teaspoon roasted cumin powder (jeera powder)
- 1 teaspoon Himalayan Pink Salt
- 1 teaspoon red chili powder
- 1 ½ tablespoon lemon or lime juice
Instructions
Blanch Sprouts
- Add sprouts to a bowl. Pour hot water over the sprouts. Cover the bowl with a lid. Let sprouts sit in hot water for 5 minutes. After 5 minutes, transfer them to a colander. Allow to cool down completely before using for the salad.
Prepare Salad
- Combine sprouts, onion, tomato, cucumber, parsley, and carrot in a mixing bowl. Mix nicely.
- For the dressing, mix olive oil, cumin powder, salt, red chili powder, and lemon juice. Stir to combine. The salad dressing is ready!
- Pour dressing over the salad and mix gently.
- Add pomegranate, roasted peanuts, and fresh parsley. Toss the salad once again.
- Serve healthy sprout salad as a snack or a fulfilling meal.
Video
Notes
- If you are using store-bought sprouts for the salad, make sure to check the expiry date on the box.
- Mung Bean Sprouts have a slightly bitter taste. The hot water soaking process helps in reducing the bitterness of the sprouts and also makes them easy to digest.
- I prefer blanching the sprouts before adding them to the salad. You can add raw sprouts as well in the salad.
- It is best to consume the sprout salad immediately. Do not leave it at room temperature for more than 1 - 2 hours after adding seasoning. Or store it in the refrigerator.
Nutrition
Calories: 376kcal | Carbohydrates: 19g | Protein: 7g | Fat: 33g | Saturated Fat: 5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 22g | Sodium: 1259mg | Potassium: 502mg | Fiber: 5g | Sugar: 10g | Vitamin A: 3799IU | Vitamin C: 33mg | Calcium: 69mg | Iron: 3mg