Warm Indian Vegan Sprouted Mung Bean Salad Recipe

How to make healthy vegan Indian Sprouted Mung Bean Salad.

This aromatic vegetarian Indian Salad recipe is a healthy side dish full of flavour and nutritious ingredients.

Our quick & easy Sprouted Mung Bean Salad recipe features flavourful ingredients like dried mung beans, mustard seeds, cumin seeds, onion, chili, garlic, ginger, turmeric, tomato, cilantro and coconut.

This homemade mung bean dish is vegan, vegetarian, egg free, dairy free and gluten free. Enjoy it as a light lunch all on its own, or at dinner alongside your favourite Indian entree.

Save this story to Pinterest! 

Save our Warm Indian Vegan Sprouted Mung Bean Salad recipe to Pinterest!
Save our Warm Indian Vegan Sprouted Mung Bean Salad recipe to Pinterest!

What Are Mung Beans?

The mung bean, alternatively known as the green gram, maash, moong, monggo, or munggo, is a plant species in the legume family. The mung bean is mainly cultivated in East, Southeast and South Asia. It is used as an ingredient in both savoury and sweet dishes. 

Mung beans in some regional cuisines of India are stripped of their outer coats to make mung dal. In Bangladesh and West Bengal the stripped and split bean is used to make a soup-like dal known as moog dal.

Mung beans can be germinated by leaving them in water for four hours of daytime light and spending the rest of the day in the dark.

Sprouting increases mung beans’ flavonoid and vitamin C contents up to 7 and 24 times. In turn, this boosts their antioxidant properties. Some research links these sprouts to potential anticancer benefits by fighting free radical damage.

Healthy Vegan Sprouted Mung Bean Salad recipe ingredients.
Healthy Vegan Sprouted Mung Bean Salad recipe ingredients.

Travel to India by Cooking Vegan Mung Bean Salad at Home

I love traveling to Asia.

My first visit to Asia had me living in South Korea for a year as a teacher and it’s where I was first introduced to fermented vegetables like kimchi.

After my contract ended in Seoul I travelled throughout Asia for 6 months, visiting the PhilippinesIndonesiaMalaysiaSingaporeCambodiaLaosMyanmar, ThailandVietnamThe Maldives and India.

I spent over a month traveling through India. I started in the capital, eating my way through the bustling markets and fine dining restaurants in Delhi. I then embarked on a magical weekend getaway to awe-inspiring Taj Mahal in Agra. In India’s north you’ll find plenty of barbecue and wheat based side dishes like scorched naan bread.

For the second half of my Indian adventure I explored the southern state of Kerala. The south is famous for its seafood, coconut, tropical fruits, and rice based side dishes like crispy dosa and Thakkali Biryani. The colonial capital of Cochin was formerly run by the Portuguese. It’s also one of the only places in India you can find beef on a menu.

After enjoying a jaunt to the Maldives my India trip came to a close in the Bollywood capital, bustling and cosmopolitan Mumbai. The city is famous for its specialty street foods and fine dining restaurants at opulent luxury hotels. The Taj Mahal Palace in particular serves one of the world’s most famous Afternoon Teas.

What I found most fascinating are India’s distinct regional food cultures. Much like the hyper-local cuisines found in FranceGermanyItaly or Spain, each city in India had its own local speciality.

After you’ve traveled to India, return home to prepare an authentic and fragrant feast for friends and family featuring this flavourful Sprouted Mung Bean Salad recipe!

Homemade sprouted mung beans.
Homemade sprouted mung beans.

Where To Eat Sprouted Mung Bean Salad

If you live in a large city in Canada or America you’ll likely have access to local Indian restaurants that serve traditionalSprouted Mung Bean Salad.

Haven’t traveled to India before? It may be helpful to first sample the healthy salad at a local Indian restaurant to better understand how the dish is served. You can assess the desired spicy heat level and ideal garnishes before trying to make the rice dish at home.

In Toronto, popular Indian restaurants that may serveSprouted Mung Bean Salad include Udupi PalaceLahore Tikka House and Kothur Indian Cuisine.

Prepare Sprouted Mung Bean Salad in a large wok.
Prepare Sprouted Mung Bean Salad in a large wok.

My Family LovesSprouted Mung Bean Salad

I’ll never forget my first experience eatingSprouted Mung Bean Salad.

I woke up at a luxury hotel in Cochin, the capital of the southern state of Kerala, to find a decadent breakfast buffet. I felt like I had arrived in a different country as the dishes in Southern India are unique to what you’d find in northern city’s like Agra and Delhi.

The waiter asked me if I’d like to try a local breakfast speciality, crispy dosa served with a selection of chutneys. I remember sipping bitter darjeeling tea while dipping dosa into spicy chutney. I experienced an unforgettable explosion of flavours in my mouth as hot tea muddled with the flavours of spiced chutney. A wonderful way to wake up to the world!

The waiter saw that I loved the dosa and moments later brought over a small bowl ofSprouted Mung Bean Salad, an eye catching legume dish. After devouring the small bowl in a matter of seconds I realized I was forever in love with crunchy sprouted mung beans.

After traveling throughout India and eating at some of the world’s best Indian restaurants I was excited to share my love for Mung Bean Salad with family in Toronto.

I’ve hosted many Indian-themed feasts, showcasing dishes from Delhi to Bengal via fragrant curries, fresh salads and hearty soups.

I served a creamy Chicken Shahi Korma with crunchy Indian Onion Salad for an al fresco lunch in the spring. While in the summer at the cottage in Muskoka we enjoyed a vegetarian feast featuring Shahi Paneer and Indian Chickpea Crepes.

When I finally introduced my parents toSprouted Mung Bean Salad their eyes bulged with glee. I knew they’d both love the healthy salad because it featured crunchy beans, sweet tomatoes and fragrant Indian spices. It’s the perfect accompaniment to a creamy curry.

If you’ve traveled to India on holiday there is no better way to share your adventure at home with family and friends at home then by serving our homemadeSprouted Mung Bean Salad recipe.

Warm Sprouted Mung Bean Salad with Indian spices.
WarmSprouted Mung Bean Salad with Indian spices.

Health Benefits

Our healthySprouted Mung Bean Salad recipe is packed full of healthy ingredients!

Beans are rich in cancer-fighting vitamin C, energy-boosting B vitamins, and gut-healthy fibre.

Rich in a group of phytochemicals called carotenoids, tomatoes may help reduce the risk of heart disease and stroke, and provide protection against cancer. Tomatoes are also a good source of immune-boosting vitamin C.

Onions are a humble vegetable packed with vitamins, minerals and phytochemicals. Regular consumption of onions can help boost digestive health and reduce the risk of developing heart disease.

It is only recently that scientists have begun to identify the components responsible for garlic’s myriad health benefits. Rich in phytochemicals and potassium, garlic helps boost your immune system, fight cancer and protect your heart.

a

Ginger contains at least 14 phytochemicals, many of which have impressive antioxidant and anti-inflammatory properties. It also has a good source of copper, which supports your bones, blood and nervous system. 

The star component of turmeric is curcumin, a potent phytochemical that has anti-inflammatory and antioxidant properties. It is often prescribed in Indian Ayurvedic medicine to help relieve arthritis, aid digestion and inhibit the growth of cancers. 

A rich source of blood-building iron, cumin may also help balance your blood sugar levels and reduce bad cholesterol. It is also traditionally used as a digestive aid.

Chili has been proven to help reduce the duration of sickness, prevent heart disease, and promote weight loss. 

A good source of bone-strengthening vitamin K, cilantro is also rich in antioxidants that help protect the eyes from damage by free radicals. 

Coconut is rich in fibre and may also offer a number of benefits including improved heart healthy and digestion. It is high in calories and sautéed fat so be sure to eat in moderation. 

Garnish Sprouted Mung Bean Salad with coconut and cilantro.
GarnishSprouted Mung Bean Salad with coconut and cilantro.

Mung Bean Salad Cooking Tips

If it’s your first time cooking restaurant-styleSprouted Mung Bean Salad at home be sure to review our detailed step-by-step recipe below. Here are some helpful tips and tricks to get you started.

  • We suggest using a large nonstick skillet when preparing this easy Indian recipe.
  • Purchase dried mung beans online or at your local bulk food store or Asian supermarket.
  • If you can’t find red chilies you can substitute for green serrano chilies. If you don’t like spicy food remove the seeds from the chilies before slicing and adding them to the pot. Or leave them out entirely.
  • We’ve used a Spanish cooking onion in this recipe but you could substitute for red onion or shallots.
  • We prefer using coconut chips to garnish the salad but you could also sprinkle shredded coconut.
  • We love serving this salad with tomato chutney or creamy raita.
Serve Sprouted Mung Bean Salad as a healthy Indian side dish.
ServeSprouted Mung Bean Salad as a healthy Indian side dish.

What To Serve withSprouted Mung Bean Salad

Vegan Sprouted Mung Bean Salad is one of our favourite side dishes to serve from India. The healthy vegetarian recipe can be served as a light lunch all on its own or as a side dish at dinner.

If you’re hosting a large Indian-themed dinner party buffet you may want to also like to include fresh salads, soups, and a seafood or chicken curry.

Some of our favourite Indian dishes include:

Serve healthy Mung Bean Salad with other vegan or vegetarian Indian dishes.
Serve healthy Mung Bean Salad with other vegan or vegetarian Indian dishes.

You May Also Enjoy These Vegan Recipes…

Now you're an expert on how to make the best Indian Sprouted Mung Bean Salad recipe!
Now you’re an expert on how to make the best Indian Sprouted Mung Bean Salad recipe!

Best Vegan IndianSprouted Mung Bean Salad Recipe

Print Recipe
5 from 1 vote

Sprouted Mung Bean Salad

How to make Sprouted Mung Bean Salad. Our easy healthy vegan side dish recipe features Indian spices, chili, tomato, onion and coconut.
Prep Time1 d
Cook Time10 mins
Total Time1 d 10 mins
Course: Salad
Cuisine: Indian
Keyword: Sprouted Mung Bean Salad
Servings: 4
Calories: 155kcal

Equipment

  • measuring cups
  • measuring spoons
  • French knife
  • Wok
  • Wooden spoon or spatula
  • mixing bowl

Ingredients

  • 100 g Mung Beans
  • 4 tsp Canola Oil
  • 1/2 tsp Mustard Seeds
  • 1/2 tsp Cumin Seeds
  • 1/2 Medium Spanish Onion finely chopped
  • 1 Red Chili chopped
  • 1/2 tsp Garlic grated
  • 1/2 tsp Ginger grated
  • 1/4 tsp Chili Powder
  • 1/4 tsp Turmeric
  • 1/2 tsp Salt
  • 1 Medium Tomato finely chopped
  • 2 tbsp Cilantro Leaves chopped
  • 2 tbsp Coconut Chips

Instructions

  • Place mung beans in a large bowl and pour over an excess of cool water. Leave to soak overnight.
  • Drain the beans and cover with a damp kitchen towel and leave in a dark, warm place for 24 hours. Tiny shoots shoot emerge which indicates they have sprouted properly.
  • When ready to cook, set a wok over medium heat. Pour in the oil. When it's hot, add the mustard seeds and allow them to pop for 15 seconds. Add the cumin seeds and stir fry for another 15 seconds, then add the onion. Saute the onion for 5 minutes until soft and translucent. Mix in the chili, garlic and ginger and fry for 2 minutes while stirring. Stir in the chili powder, turmeric and salt, then add the tomato and stir for one minute.
  • Add the mung beans and cilantro and coat in spice paste. Cook, stirring for 2 minutes. Spoon the salad into a serving dish and garnish with coconut.

Nutrition

Calories: 155kcal | Carbohydrates: 19.7g | Protein: 6.8g | Fat: 6.1g | Saturated Fat: 1.2g | Sodium: 300mg | Potassium: 435mg | Fiber: 5.2g | Sugar: 3.5g | Calcium: 46mg | Iron: 3mg

Some of the links in this story use affiliate links. This means that if you make a purchase through our site, Dobbernationloves will earn a small commission at no extra cost to you. Your support helps us to produce comprehensive content. 

Save this story to Pinterest! 

Tags: , , , ,

Leave a reply