Sprouted Moong Salad 🥗 Indian 🇮🇳 (Moong Chaat)

Name: Sprouted Moong Salad 🥗 Indian 🇮🇳 (Moong Chaat)
Prep time: 10 min
Total time: 10 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 🌱 Sprouted green gram (moong), rinsed & drained: 300 g (2 cups / 10.6 oz); 🥒 Cucumber, small dice: 180 g (1½ cups / 6.3 oz); 🍅 Tomato, seeded & small dice: 150 g (1¼ cups / 5.3 oz); 🧅 Red onion, very fine dice: 80 g (½ cup / 2.8 oz); 🌶 Green chili, finely chopped: 1 (to taste); 🌿 Fresh cilantro, chopped: 2 tbsp (6 g / 0.21 oz); 🍋 Fresh lemon juice: 20 ml (4 tsp / 0.68 fl oz); 🧂 Salt: to taste (≈3 g / ½ tsp); 🌶 Chaat masala: 1 tsp (3 g / 0.1 oz); ⚫ Freshly ground black pepper: ¼ tsp (0.8 g); 🫒 Extra-virgin olive oil or peanut oil (optional gloss): 1 tsp (5 ml); ⭐ Optional add-ins: pomegranate arils 50 g (½ cup), boiled potato cubes 100 g, roasted peanuts 30 g

5.0 / 5 0

Salads Indian RichardObradovic Sep 15, 2025 69

Site avg: 4.5 / 5 Total votes: 11

Image for recipe: Sprouted Moong Salad 🥗 Indian 🇮🇳 (Moong Chaat)

Description

Crunchy sprouts, cucumber, tomato, and fresh herbs with lemon, chaat masala, and a hint of green chili — clean, zesty, protein-packed 🌿🍋.
Hook: 10-minute, no-cook salad with street-style brightness ⚡

Ingredients

🌱 Sprouted green gram (moong), rinsed & drained: 300 g (2 cups / 10.6 oz)
🥒 Cucumber, small dice: 180 g (1½ cups / 6.3 oz)
🍅 Tomato, seeded & small dice: 150 g (1¼ cups / 5.3 oz)
🧅 Red onion, very fine dice: 80 g (½ cup / 2.8 oz)
🌶 Green chili, finely chopped: 1 (to taste)
🌿 Fresh cilantro, chopped: 2 tbsp (6 g / 0.21 oz)
🍋 Fresh lemon juice: 20 ml (4 tsp / 0.68 fl oz)
🧂 Salt: to taste (≈3 g / ½ tsp)
🌶 Chaat masala: 1 tsp (3 g / 0.1 oz)
⚫ Freshly ground black pepper: ¼ tsp (0.8 g)
🫒 Extra-virgin olive oil or peanut oil (optional gloss): 1 tsp (5 ml)
⭐ Optional add-ins: pomegranate arils 50 g (½ cup), boiled potato cubes 100 g, roasted peanuts 30 g

Preparation

1️⃣ If you prefer softer sprouts, steam 3–4 min; otherwise use raw for extra crunch. Cool completely.
2️⃣ Toss 🌱 sprouts with 🥒 cucumber, 🍅 tomato, 🧅 onion, 🌶 chili, and 🌿 cilantro.
3️⃣ Add 🍋 lemon, 🧂 salt, 🌶 chaat masala, ⚫ pepper, and 🫒 oil (if using). Toss gently; adjust salt/lemon.
4️⃣ Fold in ⭐ optional add-ins. Serve immediately.

Total Time

🕒 Prep: 10 min

⏳ Total: 10 min

Nutritional Value

🔋 Energy: ≈150 kcal

💪 Protein: ≈9 g

🧈 Fat: ≈3 g

🍞 Carbohydrates: ≈23 g

🧂 Sodium: ≈320 mg

Advice

For maximum crunch, salt at the end and seed the tomatoes — 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 — Sprouted Moong Salad 🥗 is a clean-energy bowl in 10 minutes. #grannyzen #moongsprouts #indiansalad

Menu

Granny Zen Galaxy Kitchen 🚀