Sprouts Salad
High-protein, high-fiber kachumber-style Sprout Salad—crafted by a Registered Dietitian—is oil-free, meal-prep-friendly, and bursting with flavor from just 10 wholesome ingredients.
Servings: 2 servings
Calories: 443kcal
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
Note: To get about 1 ½ cups of sprouted mung beans, start with ½ cup of dried mung beans. After soaking and sprouting, their volume increases 2 to 3 times. See here for how to sprout mung beans.
Kashmiri chili is known for its vibrant red color and mild heat, so choose your substitute based on whether you want color, flavor, or spice. Use paprika (for mild heat and color), smoked paprika (for a smoky twist), or a pinch of cayenne pepper (if you want more heat).
Sprouts: Instead of mung sprouts (green gram sprouts), you can also use lentil sprouts, moth bean sprouts, or chickpea sprouts. Just make sure they're fresh and properly sprouted. Cook them until just tender.
Nutrition
Calories: 443kcal | Carbohydrates: 74g | Protein: 23g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 57mg | Potassium: 1667mg | Fiber: 18g | Sugar: 28g | Vitamin A: 6393IU | Vitamin C: 64mg | Calcium: 165mg | Iron: 7mg
