Try this vibrant, high-protein Moong Sprouts Salad featuring mung and moth bean sprouts, colorful bell peppers, juicy tangerines, and a zesty lemon dressing - ready in just 20 minutes with zero cooking required!
Enjoy as a salad or as a dip, perfect for gameday, Diwali party or Holi.
Whip up this sprouts salad in minutes - just toss together fresh ingredients, squeeze some lemon, and voilà!
It's a hassle-free, no-cook recipe that's as light on effort as it is on calories, while packing a serious protein punch from the sprouted lentils. Perfect for a refreshing lunch, a post-workout snack, or a side that steals the show at dinner.
Elevate your dining experience with a burst of freshness and wholesome goodness in every bite - introducing this invigorating Moong Sprouts Salad recipe.
Packed with vibrant mung and moth bean sprouts, crisp bell peppers, succulent tangerines, and a medley of flavors, this salad is not just a feast for the eyes but also a celebration of plant-based nutrition. Tossed in a zesty lemon dressing, it's the perfect fusion of textures and tastes, promising a delightful journey for your taste buds.
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About Moong Sprouts Salad
This moong sprouts salad is a vibrant, nutrient-dense dish featuring mung bean and moth bean sprouts, colorful bell peppers, tangerines, and a zesty lemon dressing.
Garnished with pomegranate seeds and shaved almonds, this salad offers a delightful combination of textures and flavors while delivering a healthy dose of plant-based protein, fiber, vitamins, and minerals.
Because the sprouts are the star, this is one of those recipes where a little extra effort at home (sprouting your own moong) pays off in both flavor and nutrition - but store-bought sprouts work beautifully too, as long as you cook them first (more on that below).
It's a refreshing, versatile recipe that celebrates the goodness of fresh, wholesome ingredients and comes together with absolutely no stovetop cooking.
Is It Safe to Eat Raw Sprouts?
This is one of the most important things to know before making any sprouts salad, so let's address it upfront.
Store-bought sprouts: Always blanch or steam store-bought mung and moth bean sprouts before adding them to a salad. Bring a pot of water to a boil, add the sprouts, turn off the heat, let them sit for 1-2 minutes, then drain and rinse with clean water. This step kills off any surface bacteria that can build up during commercial sprouting and storage, and it takes only a couple of extra minutes.
Homemade sprouts: If you sprout your own moong at home in clean conditions and use them within a few hours of sprouting, they're generally considered safe to eat raw. If your homemade sprouts have been sitting in the fridge for more than a day, it's best to blanch them too - it's a quick, low-effort safety step.
Moth bean sprouts (and most sprouts other than mung) take longer to sprout, which gives bacteria more time to develop. I'd recommend blanching moth bean sprouts for about 2-3 minutes regardless of whether they're homemade or store-bought.
Bottom line: a quick blanch barely changes the crunch or flavor of this salad, but it makes a real difference for food safety - especially with store-bought sprouts.
Sprouts Salad Ingredients
Here's a brief description of each ingredient used in this moong sprouts salad recipe:
- Mung Bean Sprouts: Sprouted mung beans (moong), one of the best plant-based sources of protein and fiber. They add a satisfying crunch and are the backbone of this high-protein salad.
- Moth Bean Sprouts: Similar to mung bean sprouts but slightly firmer, moth bean sprouts add extra protein, fiber, and texture.
- Colorful Bell Peppers: Bell peppers add vibrant colors to the salad and provide vitamins A and C, along with a sweet, crisp bite.
- Cucumbers: Cucumbers add a refreshing crunch and mild, hydrating flavor, balancing the heartier sprouts.
- Grated Carrots: Carrots bring natural sweetness and are a great source of beta-carotene for eye health.
- Corn: Corn adds a sweet, juicy bite that complements the earthy sprouts and crunchy vegetables.
- Tangerines: These citrus segments add a refreshing, juicy element, high in vitamin C with a sweet-tart flavor.
- Green Chili: Adds a touch of spice - adjust the amount to your preference.
- Red Onion: Sliced red onion adds a sharp, slightly pungent flavor that balances the sweetness of the fruit and corn.
- Cilantro: Fresh cilantro adds a burst of herby freshness and a mild citrusy note.
- Lemon Juice: The zesty dressing base, adding tang and brightness to every bite.
- Pink Himalayan Salt: Seasons the salad while adding trace minerals - use to taste.
- Pomegranate Seeds: Add bursts of sweetness, crunch, and antioxidants.
- Shaved Almonds: Contribute a nutty flavor, satisfying crunch, healthy fats, and a bit more protein.
Together, these ingredients create a well-balanced, colorful, protein-rich salad with a variety of textures and flavors - and a single serving has about 3g of plant-based protein, which adds up quickly if this is part of a larger meal alongside dal, paneer, or yogurt.
How to Sprout Moong at Home
While store-bought sprouts work just fine for this recipe (after blanching), homemade moong sprouts tend to be crunchier, fresher, and more economical if you make this salad often.
To sprout moong beans at home: soak whole green moong (mung beans) in water for 8-12 hours, drain, then keep them in a damp cloth or a jar with breathing holes at room temperature for 12-24 hours until small white sprouts appear. Rinse once or twice a day to keep them moist and prevent souring.
I have a full step-by-step guide (including an Instant Pot shortcut) here: How to Sprout Lentils and Beans.
How to Make Moong Sprouts Salad
Here's a refreshing and nutritious sprouts salad recipe using mung bean sprouts, moth bean sprouts, colorful bell peppers, cucumbers, corn, grated carrots, tangerines, green chili, onion, cilantro, lemon juice, pink Himalayan salt, pomegranate, and shaved almonds:
Step 1: If using frozen corn, place it in a bowl and cover with hot water. Let it soak for about 10 minutes, then drain and pat dry with a kitchen towel. If using store-bought sprouts, blanch them now (see the safety section above) and let them cool and drain completely.
Step 2: In a large mixing bowl, combine the mung bean sprouts, moth bean sprouts, diced bell peppers, diced cucumbers, corn, grated carrots, tangerine segments, chopped green chili, sliced red onion, and chopped cilantro.
Step 3: Squeeze the juice of one lemon over the salad. Add pink Himalayan salt to taste. Toss the salad gently to combine all the ingredients.
Step 4: Sprinkle pomegranate seeds and shaved almonds on top.
Step 5: Refrigerate the salad for about 30 minutes to let the flavors meld. Serve chilled and enjoy your refreshing, high-protein moong sprouts salad!
Feel free to adjust the quantities and ingredients according to your preferences. This salad is not only delicious but also packed with plant-based protein, vitamins, minerals, and fiber from the sprouts and fresh vegetables. The tangerines and pomegranate add a burst of sweetness, and the shaved almonds provide a nice crunch.
You may also like: Moong Sprouts Sabzi and Mixed Sprouts Curry
Variations
One of the best things about this salad is how easily it adapts to whatever you have on hand:
- Sprouts Chaat Style: Add a pinch of chaat masala and a handful of crushed roasted peanuts or sev for a chaat-style twist.
- Extra Crunch: Top with crushed cornflakes, roasted poha (chivda), or pumpkin and sunflower seeds just before serving.
- More Protein: Stir in boiled chickpeas, black chana, or cubed paneer to turn this into a complete meal.
- Different Sprouts: Swap in or add sprouted chickpeas, black chickpeas (kala chana), or whole masoor - just be sure to blanch these longer (about 5 minutes), as they take longer to sprout and are tougher in their raw form.
- Coconut Twist: A spoonful of fresh grated coconut adds a South Indian-style flavor and a touch of sweetness.
- Fruit Swaps: No tangerines on hand? Try diced apple, pomegranate-heavy versions, or a few segments of orange or grapefruit instead.
Storage
Store the sprouts salad in an airtight container in the refrigerator for up to two days, ensuring it remains fresh and crisp. To maintain the salad's texture and flavor, it's best to add the shaved almonds and pomegranate just before serving, and to add the lemon juice fresh if making it ahead - pre-dressed sprouts salad gets watery faster.
Tips for the Best Moong Sprouts Salad
Freshness Matters: Use fresh, crisp ingredients to enhance the flavor and texture of the salad. Make sure the sprouts and vegetables are at their peak.
Don't Skip the Blanch (for store-bought sprouts): A quick 1-2 minute blanch keeps this salad food-safe without affecting the crunch much at all.
Prep Ahead: Prepare the sprouts and chop the vegetables ahead of time for a quick and convenient assembly when you're ready to serve.
Balance Flavors: Taste as you go and adjust the lemon juice, salt, and green chili to achieve the right balance of tanginess, saltiness, and spiciness for your preference.
Texture Variety: Add the shaved almonds just before serving to maintain their crunchiness - this contrasts nicely with the softer texture of the sprouts and fruit.
Chill Before Serving: Let the salad chill in the refrigerator for at least 30 minutes before serving. This enhances the flavors and gives the salad a refreshing coolness.
Customize: Add other favorite ingredients like avocado, apple, radish, or different herbs to suit your taste.
Nutritional Boost: Add seeds like pumpkin seeds, chia seeds, or flaxseeds for an extra nutritional boost and added crunch.
Seasonal Variations: Modify the ingredients based on what's in season for the freshest, most flavorful results.
FAQ's
It depends on the sprouts. Homemade mung bean sprouts used fresh (within a few hours of sprouting) can be eaten raw. Store-bought sprouts, sprouts that have been refrigerated for a while, and sprouts other than mung (like moth bean, chickpea, or lentil sprouts) should be blanched or steamed for 3-5 minutes before use. See the "Is It Safe to Eat Raw Sprouts?" section above for details.
Sprouts are germinated seeds or legumes - such as mung beans and moth beans - that have begun to grow into young plants. These tender shoots are commonly eaten in salads, sandwiches, or stir-fries for their fresh, crunchy texture and concentrated nutrients.
One serving of this moong sprouts salad has about 82 calories, making it a light, satisfying option for lunch or as a side dish.
Yes. Mung and moth bean sprouts are excellent plant-based protein sources, and the almonds add a bit more. This salad delivers about 3g of protein per serving on its own, and pairs well with dal, paneer, yogurt, or grilled tofu for a higher-protein meal.
Yes, sprouts are considered a great choice for weight management - they're low in calories, high in fiber, and rich in nutrients. The fiber and protein help keep you full longer, which can support reduced overall calorie intake while still feeling satisfied.
You can prep the sprouts and chop the vegetables a day ahead and store them separately in the fridge. For the best texture, toss everything with the lemon dressing and add the almonds and pomegranate right before serving.
Dips Recipes
Moong Sprouts Salad Recipe
Equipment
Ingredients
- 1 cup mung bean sprouts (homemade, or store-bought blanched - see notes)
- 1 cup moth bean sprouts
- 1 cup colorful bell peppers diced
- 1 cup cucumber diced
- ½ cup frozen corn, thawed
- ½ cup grated carrots
- 2 tangerines peeled and segmented
- 1 green chili finely chopped (adjust according to your spice preference)
- ½ cup red onion chopped
- ¼ cup fresh cilantro chopped
- Juice of 1 lemon
- 1 teaspoon Pink Himalayan Salt
- ½ cup pomegranate seeds
- ¼ cup shaved almonds (optional)
- salt to taste
Instructions
- If using store-bought sprouts: Bring a pot of water to a boil, add the mung and moth bean sprouts, turn off the heat, and let sit for 1-2 minutes (2-3 minutes for moth beans). Drain, rinse with cool water, and pat dry. Skip this step if using fresh homemade sprouts (see notes).
- Place frozen corn in a bowl and cover it with hot water. Let the corn soak in the hot water for approximately 10 minutes. Afterward, drain the water and pat dry the corn with a kitchen towel. Your corn is now ready to use.
- In a large mixing bowl, combine the mung bean sprouts, moth bean sprouts, diced bell peppers, diced cucumbers, corn, grated carrots, tangerine segments, chopped green chili, chopped red onion, and chopped cilantro.
- Squeeze the juice of one lemon over the salad. Add pink Himalayan and table salt to taste. Toss the salad gently to combine all the ingredients.
- Sprinkle pomegranate seeds and shaved almonds (optional) on top.
- Refrigerate the salad for about 30 minutes to let the flavors meld. Serve chilled and enjoy your refreshing and nutritious sprouts salad!
- Feel free to adjust the quantities and ingredients according to your preferences. This salad is not only delicious but also packed with vitamins, minerals, and fiber from the sprouts and fresh vegetables. The tangerines and pomegranate add a burst of sweetness, and the shaved almonds provide a nice crunch. Enjoy!
Notes
- Variations and ways to customize this salad
- Tips for the best sprouts salad
- FAQ's
Nutrition
Disclaimer
Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
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