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Sprouted Moong Salad ๐Ÿฅ— Indian ๐Ÿ‡ฎ๐Ÿ‡ณ (Moong Chaat)

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Salads Indian Sep 15, 2025 70
Site avg: 4.5 / 5 Total votes: 11

Description

Crunchy sprouts, cucumber, tomato, and fresh herbs with lemon, chaat masala, and a hint of green chili โ€” clean, zesty, protein-packed ๐ŸŒฟ๐Ÿ‹.
Hook: 10-minute, no-cook salad with street-style brightness โšก

Ingredients

  • ๐ŸŒฑ Sprouted green gram (moong), rinsed & drained: 300 g (2 cups / 10.6 oz)
  • ๐Ÿฅ’ Cucumber, small dice: 180 g (1ยฝ cups / 6.3 oz)
  • ๐Ÿ… Tomato, seeded & small dice: 150 g (1ยผ cups / 5.3 oz)
  • ๐Ÿง… Red onion, very fine dice: 80 g (ยฝ cup / 2.8 oz)
  • ๐ŸŒถ Green chili, finely chopped: 1 (to taste)
  • ๐ŸŒฟ Fresh cilantro, chopped: 2 tbsp (6 g / 0.21 oz)
  • ๐Ÿ‹ Fresh lemon juice: 20 ml (4 tsp / 0.68 fl oz)
  • ๐Ÿง‚ Salt: to taste (โ‰ˆ3 g / ยฝ tsp)
  • ๐ŸŒถ Chaat masala: 1 tsp (3 g / 0.1 oz)
  • โšซ Freshly ground black pepper: ยผ tsp (0.8 g)
  • ๐Ÿซ’ Extra-virgin olive oil or peanut oil (optional gloss): 1 tsp (5 ml)
  • โญ Optional add-ins: pomegranate arils 50 g (ยฝ cup), boiled potato cubes 100 g, roasted peanuts 30 g

Preparation

  • 1๏ธโƒฃ If you prefer softer sprouts, steam 3โ€“4 min; otherwise use raw for extra crunch. Cool completely.
  • 2๏ธโƒฃ Toss ๐ŸŒฑ sprouts with ๐Ÿฅ’ cucumber, ๐Ÿ… tomato, ๐Ÿง… onion, ๐ŸŒถ chili, and ๐ŸŒฟ cilantro.
  • 3๏ธโƒฃ Add ๐Ÿ‹ lemon, ๐Ÿง‚ salt, ๐ŸŒถ chaat masala, โšซ pepper, and ๐Ÿซ’ oil (if using). Toss gently; adjust salt/lemon.
  • 4๏ธโƒฃ Fold in โญ optional add-ins. Serve immediately.

Total Time

๐Ÿ•’ Prep: 10 min

โณ Total: 10 min

Nutritional Value

๐Ÿ”‹ Energy: โ‰ˆ150 kcal

๐Ÿ’ช Protein: โ‰ˆ9 g

๐Ÿงˆ Fat: โ‰ˆ3 g

๐Ÿž Carbohydrates: โ‰ˆ23 g

๐Ÿง‚ Sodium: โ‰ˆ320 mg

Advice

For maximum crunch, salt at the end and seed the tomatoes โ€” it keeps the salad from weeping and the sprouts snappy.

Why it works: Late salting limits osmotic draw; lemon + chaat masala add acidity and spice that brighten earthy sprouts without heaviness.

Twist: Make it a light meal: add diced avocado and roasted peanuts, or spoon over crushed papdi for true chaat vibes.

Status

Zesty, crunchy, high-protein โ€” Sprouted Moong Salad ๐Ÿฅ— is a clean-energy bowl in 10 minutes. #grannyzen #moongsprouts #indiansalad

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