Some days I just want to eat a giant bowl of something without feeling awful about it an hour later. That’s basically why I make sprouts salad all the time.
It’s sprouted green moong lentils (boiled just briefly, so they still have that snap), mixed with chopped onion, tomato, boiled potato, and green chilies if you like heat. Then a good amount of Indian spice powders, fresh coriander, a big squeeze of lemon, and a spoon or two of tamarind chutney to round it out. That last part is honestly what makes it — the tang from the lemon and the sweetness from the chutney together. Read my recipe so you can learn the exact steps to make sprouts salad at home.
KEY TAKEAWAYS
- Sprouts salad is a very healthy and tasty breakfast.
- Serve it as is for breakfast or after meals.
- Sprouts salad tastes tangy, nutty, earthy and a bit sweet and spicy.
- Other similar recipes are dahi tadka sprouts salad, cucumber salad, kala chana chaat, and spiced corn chaat.
The Ingredients:
- 250 grams whole moong dal (tarka dal, sprouted, boiled)
- Water (as much as needed)
- Tamarind (ripe, size of a regular lemon)
- 2 tbsp jaggery
- 1 tsp red chili powder
- ½ tsp fennel powder
- ½ tsp dry ginger powder (sonth)
- ¼ tsp asafetida (hing)
- 1 piece onion (finely chopped)
- 1 piece tomato (finely chopped)
- 1 piece potato (boiled, peeled, roughly diced)
- ½ tsp roasted cumin powder
- 2 pieces green chilies (finely chopped)
- ¼ tsp black salt
- ½ tsp chaat masala powder
- ½ tsp black pepper powder
- ½ tsp salt
- Coriander leaves (a handful, finely chopped)
- Lemon juice (as much as required)
- Bhujia (as much as required for garnishing)
I learned this recipe from a friend of mine who stays in Delhi after marriage with her family. When I visited their place a couple of years back, she served me this salad for breakfast. I thought it was really tasty and filling too, and honestly, I felt it would be a good and healthy breakfast for my sons. So, I asked her how she made it and she explained the process in detail. I wrote it down later in my notebook.
When I tried making it in my kitchen for the first time, my younger son did not really like it much but he did not complain at all. My elder son and his father though found it very tasty and my husband was especially fascinated by it for the health quotient. I thanked my friend for sharing such a healthy recipe with me. Now I make this salad quite often on our breakfast menu.
How to Make Sprouts Salad? (Step by Step Guide with Images)
Step 1: Soak 250 grams of whole moong dal (tarka dal) overnight.
Step 2: Discard the water and spread it on a tray. Cover it with a piece of moist cotton cloth or cellophane paper making holes in it with a fork. Keep it in a warm dark place for a day to germinate.
Step 3: Boil the sprouted moong dal with enough water in a pressure cooker for 8 to 10 minutes. Check the doneness by squeezing a few with a spoon. Transfer and spread it in a container and let it cool down.
Step 4: Strain the water soaked in tamarind (ripe, size of a regular lemon). Add 2 tbsp of jaggery, mix slightly and add ½ tsp of red chili powder.
Step 5: Add the tamarind pulp and boil it until the jaggery melts.
Step 6: Strain the water and mix ½ tsp of fennel powder, ¼ tsp of asafetida (hing) and ½ tsp of dry ginger powder (sonth) with it. Let it cool.
Step 7: Add 1 piece of onion (finely chopped), 1 piece of tomato (finely chopped), 1 piece of potato (boiled, peeled, and roughly diced), ½ tsp of roasted cumin powder, 2 pieces of green chilies (finely chopped), ¼ tsp of black salt, ½ tsp of chaat masala powder, and ½ tsp of black pepper powder to the boiled sprouted moong dal. Mix nicely. Also add the tamarind water.
Step 8: Add ½ tsp of salt, ½ tsp of red chili powder and a handful of finely chopped coriander leaves and give it a final mix.
Step 9: Sprinkle a bit of chaat masala powder and squeeze a bit of lemon juice. Transfer it to a plate.
Step 10: Your healthy and tasty homemade sprouts salad is ready. Sprinkle some bhujia on the top and serve.
Recipe Card
Sprouts Salad
Ingredients
- 250 grams whole moong dal tarka dal, sprouted, boiled
- Water as much as needed
- Tamarind ripe, size of a regular lemon
- 2 tbsp jaggery
- 1 tsp red chili powder
- ½ tsp fennel powder
- ½ tsp dry ginger powder sonth
- ¼ tsp asafetida hing
- 1 piece onion finely chopped
- 1 piece tomato finely chopped
- 1 piece potato boiled, peeled, roughly diced
- ½ tsp roasted cumin powder
- 2 pieces green chilies finely chopped
- ¼ tsp black salt
- ½ tsp chaat masala powder
- ½ tsp black pepper powder
- ½ tsp salt
- Coriander leaves a handful, finely chopped
- Lemon juice as much as required
- Bhujia as much as required for garnishing
Instructions
- Soak 250 grams of whole moong dal (tarka dal) overnight.
- Discard the water and spread it on a tray. Cover it with a piece of moist cotton cloth or cellophane paper making holes in it with a fork. Keep it in a warm dark place for a day to germinate.
- Boil the sprouted moong dal with enough water in a pressure cooker for 8 to 10 minutes. Check the doneness by squeezing a few with a spoon. Transfer and spread it in a container and let it cool down.
- Strain the water soaked in tamarind (ripe, size of a regular lemon). Add 2 tbsp of jaggery, mix slightly and add ½ tsp of red chili powder.
- Add the tamarind pulp and boil it until the jaggery melts.
- Strain the water and mix ½ tsp of fennel powder, ¼ tsp of asafetida (hing) and ½ tsp of dry ginger powder (sonth) with it. Let it cool.
- Add 1 piece of onion (finely chopped), 1 piece of tomato (finely chopped), 1 piece of potato (boiled, peeled, roughly diced), ½ tsp of roasted cumin powder, 2 pieces of green chilies (finely chopped), ¼ tsp of black salt, ½ tsp of chaat masala powder, ½ tsp of black pepper powder to the boiled sprouted moong dal. Mix nicely. Also add the tamarind water.
- Add ½ tsp of salt, ½ tsp of red chili powder and a handful of finely chopped coriander leaves and give it a final mix.
- Sprinkle a bit of chaat masala powder and squeeze a bit of lemon juice. Transfer it to a plate.
- Your healthy and tasty homemade sprouts salad is ready. Sprinkle some bhujia on the top and serve.
