Boost your protein and fiber intake with this Sprouts Salad Recipe crafted by a Registered Dietitian. This Kachumber-style salad with mung sprouts is made with sprouted green gram, crisp vegetables, and a zesty lemon dressing. It's an oil-free, meal-prep-friendly salad that packs flavor and nutrition into every bite. And with just 10 ingredients, it’s easy to whip up anytime.
Made with just 10 healthful ingredients, this quick and easy Sprouts Salad will be a staple in your house in no time! No oil or added salt. No high-sodium chaat masala. Just clean, vibrant flavors and deeply nourishing ingredients.
This recipe was inspired by my Baked Mung Bean Falafel and High-Protein Mung Bean and Chickpea Wraps on my site. You might also enjoy this High-Protein Edamame Cucumber Salad recipe.
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🫛 How to Sprout Mung Beans (Green Gram)
To make this salad, you’ll need green gram sprouts, which are simply sprouted mung beans. Sprouting increases their digestibility and boosts their nutrient content. You soak, drain, and let them sprout over two to three days.
➡️Read the full step-by-step guide here: How to Sprout Mung Beans Safely.
👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Moong sprouts (green gram sprouts) – Rich in plant-based protein, fiber, antioxidants, and B vitamins. Sprouting boosts vitamin C and reduces anti-nutrients.
- Carrot – Packed with beta-carotene and fiber to support vision and digestion.
- Cucumber – Hydrating and cooling, adds crunch without calories.
- Red onion – Adds zing and supports heart and gut health.
- Tomato – A source of lycopene and vitamin C for skin and immune support.
- Cilantro – Detoxifying and rich in vitamin K.
- Lemon juice – Brightens flavor, aids iron absorption, and balances the salad.
- Pomegranate seeds (optional) – Add antioxidants and natural sweetness with crunch.
- Pumpkin seeds (optional) – A protein and magnesium-rich topping that supports blood pressure and heart health.
- Date syrup or maple – A touch of natural sweetness with potassium and trace minerals.
- Kashmiri red chili powder – Mild heat with vibrant color and capsaicin benefits.
- Cumin powder – Aids digestion and adds earthy warmth.
See the printable recipe card below for quantities.
🥕 Substitutions
This sprouted green gram salad is flexible—here are some easy swaps if you're missing an ingredient or want to switch it up:
- Moong sprouts: Use other sprouts like moth beans, lentil sprouts, or even cooked lentils or chickpeas if needed.
- Pumpkin seeds: Swap with sunflower seeds, hemp hearts, or crushed walnuts for crunch and healthy fats.
- Date syrup: Use maple syrup or soaked dates blended in water for natural sweetness.
- Kashmiri red chili powder: Use regular chili powder (reduce quantity for heat), paprika (for mild heat and color), smoked paprika (for a smoky twist), or a pinch of cayenne pepper (if you want more heat).
- Cilantro: Replace with mint, parsley, or skip entirely if you’re not a fan.
- Pomegranate seeds: Try chopped apples, barberries, or unsweetened cranberries for a touch of sweetness.
For more healthy dips and spreads, visit my Vegan Condiment Recipes page.
📖 How to Make Sprouts Salad
This is an overview. The full instructions are in the recipe card below.
See the link below for my favorite cookware—including the easy chopper I use to make this salad in minutes!
- Visit this blog post to see how to sprout mung beans.
- In a large bowl, mix chopped carrot, cucumber, red onion, and tomato.
- Add pomegranate seeds (if using), pumpkin seeds, seasoning, date syrup, lemon juice, and cilantro.
- Mix well to combine.
- Add the mung sprouts and mix again.
- Serve immediately or chill for 15 minutes to let flavors meld.
✔️ Expert Tips
- Don’t over-sprout: 2 to 4 days of sprouting is best for crisp texture and mild flavor.
- Customize it: Add mint leaves, grated beets, or shredded cabbage if you like.
- Storage: The sprouts salad stores well in the fridge for up to 4 days, making it a convenient option for busy weekdays. The flavors meld beautifully over time, and it still tastes vibrant the next day. However, for maximum freshness and crunch, store the sprouts and chopped veggies separately in airtight containers, and only toss them with the lemon-date dressing just before serving. This helps prevent sogginess and keeps each bite crisp, colorful, and full of flavor.
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🙋🏽♀️ Recipe FAQs
Yes, when sprouted properly and stored hygienically. If unsure, steam them lightly.
Most store-bought chaat masalas contain high sodium. This version skips it for a heart-healthy twist without sacrificing flavor.
Yes! While moong sprouts (green gram sprouts) work especially well for this salad, you can also use lentil sprouts, moth bean sprouts, or chickpea sprouts. Just make sure they're fresh and properly sprouted. Each type adds a slightly different texture and nutrient profile, so feel free to experiment based on what you have on hand.
📖 Recipe
Sprouts Salad
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Ingredients
- 1 ½ cups mung bean sprouts (sprouted green gram)*
- 1 medium carrot small dice (about ½ cup)
- 1 large cucumber diced
- 1 small red onion finely chopped
- 1 large tomato diced
- ⅔ cup pomegranate optional
- ¼ cup raw pumpkin seeds optional
- 1 teaspoon lemon zest (about 1 lemon)
- ¼ cup cilantro leaves (coriander)
For the dressing:
- 1 medium lemon juice
- 2 teaspoons date syrup or maple syrup, plus more to taste
- ¾ teaspoon red chili powder (Kashmiri chili powder - see notes)
- ¾ teaspoon ground cumin
- Salt and black pepper to taste
Instructions
- If using store-bought sprouts: Bring a pot of water to a boil. Rinse the sprouts, then add them to the hot water. Turn off the heat and stir. Drain using a colander, rinse with cold water, and drain well.Skip this step if you're using freshly sprouted mung beans from my 'How to Sprout Mung Beans' post.
- Combine: In a large bowl, mix mung sprouts, carrot, cucumber, red onion, tomato, pomegranate seeds (if using), pumpkin seeds (if using), lemon zest, and cilantro.
- Add the dressing ingredients: Mix in the lemon juice, date syrup, red chili powder, and cumin. Season with salt and pepper, and adjust sweetener to taste.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Neena Chandiramani says
Great tasting and nutritious too!
Nisha Melvani, RDN says
Thank you