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Sprouts Salad Featured Image

Sprouts Salad

By Mita Mondal
Sprout Salad is a vibrant, tangy Indian salad made from germinated whole green moong lentils. The sprouts are lightly boiled and tossed with fresh onions, tomatoes, potatoes, and green chilies. It is seasoned with Indian spice powders, fresh coriander, a squeeze of lemon, and a splash of sweet tamarind chutney for a perfect sweet-and-sour kick.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Breakfast
Cuisine Indian
Servings 5
Calories 251 kcal

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.
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Notes

Do not keep the soaked moong dal in the fridge. It will not germinate. You can refrigerate it after that.
I have used a small quantity of jaggery because the salad must be sour and not sweet.
You can add tamarind water and red chili powder according to your tolerance.

Nutrition Info (Estimation Only)

Nutrition Facts
Sprouts Salad
Amount per Serving
Calories
 
251
Calories from Fat 9
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
0.1
g
1
%
Polyunsaturated Fat
 
0.1
g
Monounsaturated Fat
 
0.1
g
Cholesterol
 
1
mg
0
%
Sodium
 
179
mg
8
%
Potassium
 
301
mg
9
%
Carbohydrates
 
47
g
16
%
Fiber
 
7
g
29
%
Sugar
 
8
g
9
%
Protein
 
15
g
30
%
Vitamin A
 
428
IU
9
%
Vitamin C
 
14
mg
17
%
Calcium
 
43
mg
4
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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