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Sprouts Salad Recipe | 10 mins protein packed salad

By swasthi , on August 28, 2019, 20 Comments, Jump to Recipe

Sprouts salad recipe – 10 minutes super quick protein packed, healthy & delicious salad made with sprouts, cornflakes, fresh veggies, lemon & herbs. Though making sprouts is easy, it is not a regular affair at home. But when ever I sprout the legumes, we love to enjoy a bowl of crunchy salad for a snack or weekend breakfast.

There are different ways to make sprouts salad.

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Growing up my mom would make sprouts salad using raw sprouted kala chana and sprouted green gram. Most times we would eat them with the roti or as a side in the meal.

She also would make steamed sprouts salad with matki or moth beans. For some reason we don’t eat raw moth bean sprouts.

The recipe shared here is a raw sprouts salad that involves no cooking. So all you need to do is just prepare the veggies and herbs. Then toss all of them together.

The most important thing to make a sprouts salad is using fresh and preferably homegrown sprouts. I always ensure to make the mung bean sprouts at home as I do not want to risk by using store bought ones.

We try to include some kind of raw foods in our diet on a regular basis. This salad is great for a weekend breakfast as you don’t have to toil in the kitchen.

Use whatever veggies you like in your salad. We prefer the onions, tomatoes, cucumber and carrots. Sometimes I also add fresh coconut.

My kids love change every time so I add some cornflakes or even wheat flakes in this salad. Some times they enjoy this as a stuffing in kathi rolls.

More similar recipes
Pesarattu
Green gram curry

Corn chaat
Chana chaat

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sprouts salad recipe

Sprouts Salad Recipe

Easy and healthy salad made using sprouts, herbs, veggies and lemon. This makes a great breakfast or a snack.
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For best results follow the step-by-step photos above the recipe card

Prep Time5 minutes
Cook Time1 minute
Total Time5 minutes
Servings1
AuthorSwasthi

Ingredients (US cup = 240ml )

  • ¾ cup sprouts (sprouted green gram)
  • 1 tbsp onions chopped
  • 1 small tomato chopped
  • ¼ cup cucumber finely chopped
  • 1 small carrot chopped or grated
  • 1 small green chili (deseeded & chopped) or crushed pepper
  • 2 tbsps coriander leaves or celery chopped finely
  • salt as needed
  • 1 tbsp lemon juice as needed or apple cider
  • ¼ tsp chaat masala for flavor (optional)

optional

  • 1 tbsp coconut fresh, grated or finely chopped
  • ½ cup cornflakes or wheat flakes (optional)
  • ¼ inch ginger grated (helps in digestion)
  • 1 sprig fresh mint leaves (optional, aids digestion)
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Instructions

Preparation

  • Wash and soak green gram or mung bean in boiled and cooled water for 8 hours.
  • Drain off and rinse them in clean (drinking) water.
  • Add them to a container or a mason jar.
  • OR Add the moist beans to a moist muslin or cheese cloth. Make a knot.
  • Place it in a bowl and partially cover it.
  • Set them in a warm and dark place. Depending on the weather conditions, they sprout.
  • If the cloth dries up, sprinkle some water on the cloth to make the beans moist. Do not pour lot of water otherwise they begin to rot.
  • Sprouts will be ready anywhere in between 6 hours to 2 days.

How to make sprouts salad

  • Rinse and peel the carrots, onions & cucumber. Chop them along with tomatoes and chilies.
  • Rinse the coriander leaves and mint. Chop finely. Grate ginger if using.
  • Measure ¾ cup sprouts and add them to a serving bowl.
  • Add all the chopped veggies and then sprinkle some salt.
  • Squeeze in the lemon juice and toss all of them.
  • Serve sprouts salad immediately.
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Notes

If using store bought sprouts you can steam or blanch them in hot water to avoid risk of contamination.

Alternative quantities provided in the recipe card are for 1x only, original recipe.

For best results follow my detailed step-by-step photo instructions and tips above the recipe card.

NUTRITION INFO (estimation only)

Nutrition Facts
Sprouts Salad Recipe
Amount Per Serving
Calories 126 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 2g13%
Sodium 851mg37%
Potassium 440mg13%
Carbohydrates 25g8%
Fiber 4g17%
Sugar 7g8%
Protein 4g8%
Vitamin A 1433IU29%
Vitamin C 52mg63%
Calcium 50mg5%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @SwasthisRecipes or tag #swasthisrecipes!

© Swasthi’s Recipes

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More salad recipes on the blog,
quinoa chickpeas salad
beetroot salad
corn salad
chickpeas salad

How to make sprouts salad

1.I sprouted the green gram at home following this mung bean sprouts recipe. For a sweeter taste you can use them up when they just begin to sprout.

fresh sprouts

2. If making for the entire family, then you can also use a food processor or a chopper to grate or chop the veggies. These were the ingredients I used.

Ingredients I used for sprouts salad

3. I just tossed up all of them. You can also add some chaat masala if you like.

Serve sprouts salad immediately.

sprouts salad
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Sprouts Salad Recipe | 10 mins protein packed salad
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About swasthi

I’m Swasthi shreekanth, the recipe developer, food photographer & food writer behind Swasthis recipes. My aim is to help you cook great Indian food with my time-tested recipes. After 2 decades of experience in practical Indian cooking I started this blog to help people cook better & more often at home. Whether you are a novice or an experienced cook I am sure Swasthi’s Recipes will assist you to enhance your cooking skills.
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Recipe Rating




20 Comments
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Mansi
May 12, 2020 6:41 am

5 stars
Love your recipes..
Love to make them
Thank you ?

Reply
swasthi
Reply to  Mansi
May 13, 2020 3:03 pm

Thank you so much Mansi!
🙂

Reply
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NAGARAJA NAIK
November 15, 2019 8:09 am

I was going to salad recipes its good

Reply
swasthi
Reply to  NAGARAJA NAIK
November 16, 2019 3:49 pm

Thank you!

Reply
Nisha
May 29, 2019 11:59 am

I literally learn all recipes from your site only thank you a lot….

Reply
swasthi
Reply to  Nisha
May 30, 2019 2:27 pm

Welcome Nisha
So glad to know the recipes are helpful. Thank you for following the blog.
🙂

Reply
Geeta
May 22, 2019 2:46 am

Please tell sources of ingredients of sprouts

Reply
Jayanthi R
May 29, 2017 10:59 am

5 stars
2 bags I bought, Brilliant,Thanks!!

Reply
swasthi
Reply to  Jayanthi R
May 29, 2017 3:21 pm

Welcome Jayanthi

Reply
Shireen
August 5, 2016 8:56 am

3 stars
Very healthy

Reply
Ana
July 5, 2016 7:16 am

i really like your site…super recipes ….

Reply
swasthi
Reply to  Ana
July 5, 2016 2:59 pm

Thank you

Reply
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Mital
December 17, 2015 5:24 am

5 stars
Starting my day with a bowl of sprouts. Love the images that you post. It lures me to try the recipe! 🙂

Reply
swasthi
Reply to  Mital
December 21, 2015 2:11 pm

Thank you Mital
Glad to know you love the images. Starting the day with a bowl of sprouts is one of the best ways to rejuvenate the body. Have a wonderful day.
🙂

Reply
chitrasivakumar
June 10, 2015 9:14 am

4 stars
thankyou for your recipe it is good and healthy also

Reply
swasthi
Reply to  chitrasivakumar
June 10, 2015 10:10 am

Welcome Chitra

Reply
Anderson
February 21, 2015 12:46 pm

Nice and informative….. Successful communication is key in every successful business…. Understanding your subject and having good knowledge on your blog topic is always essential for a successful blog… Thanks for this post…..

Reply
swasthi
Reply to  Anderson
February 21, 2015 4:11 pm

Thanks for the nice words Anderson

Reply
marudhuskitchen
February 9, 2015 3:06 am

crunchy and healthy salad

Reply
veena
February 8, 2015 1:33 pm

healthy starter / salad.. Perfect for dieters

Reply

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