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.
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). 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! Follow this link to learn how to grow thick mung beans sprouts at home. Or here is a snapshot:
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!
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: 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.
📖 Recipe
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.
