Sprouted Moong Dal Salad Recipe

Sprouted Moong Dal Salad Recipe
This is a perfect summer salad - it’s delicious, healthy and very easy to prepare. Whole green moong dal (also known as green gram) is not only rich in protein but also high in calcium.

Green moong dal is tasty on its own but when sprouted, it adds a whole other layer of flavor and creates a unique texture to any dish. You could easily make this dish using sprouted lentils or any other sprouted dal that you prefer, or apply the same recipe to make any bean, lentil or dal of your choice. 

*How to Sprout Beans, Lentils and Dals: 

Only whole lentils, beans and dals can be sprouted. Rinse your dal carefully under cool running water. In a large bowl, soak the dal overnight in enough water to cover completely. Drain, rinse well and transfer the dal back to the bowl and cover with a slightly damp cheesecloth (or dish towel). Store in a dark warm area. Check periodically to make sure there is enough moisture, but you should see lovely sprouts within 24 hours. 



2 cups sprouted moong dal
1 small red onion, finely diced
2-3 small Thai chilies, slit in half lengthwise (to taste)
2 Roma tomatoes, finely chopped
1 small cucumber (Hothouse of Kirby variety)
juice of one lime
¼ cup of fresh orange juice
pinch of ground cumin powder
salt and pepper, to taste
¼ cup of oil (olive or canola)
½ cup of cilantro leaves, finely chopped
¼ cup of mint leaves, finely chopped
¼ cup coarsely ground toasted unsalted peanuts


In a large soup or stock pot on medium high heat, add the sprouted dal and enough water to cover (around 4-5 cups) and bring to a boil. Cover and reduce the heat to a gentle simmer, cook for 20-30 minutes. Alternatively, you could do this in a pressure cooker as well. The dal should be tender but not mushy or overcooked. Drain well, rinse with cold water and allow the dal to cool. Set aside until needed.

In a small bowl, whisk together the lime juice, orange juice, ground cumin powder, salt, pepper and oil. Then add in the red onion & green chilies. Mix well to combine all the ingredients. Let the salad dressing sit aside for 5-10 minutes.

In a large salad bowl, gently combine the cooked & cooled sprouted moong dal with the tomatoes and cucumber. Whisk the salad dressing once more & pour over the sprouted dal and vegetables. Gently toss together and garnish with the cilantro and mint leaves. Sprinkle with the peanuts and serve at room temperature along with your favorite Indian meal.


You could use cherry or grape tomatoes in this recipe, the yellow ones will add a lovely color.

Sprouted Moong Dal Salad

You Should Also Read:
Spicy Lentil Salad Recipe
Green Mango & Dal Salad Recipe

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