Saturday, March 16, 2013

Sprouted Mung Beans Salad

It is surprising how spending the vacation visiting your family can take up all your time (with not much time to spare for yourself) and sometimes it feels like 24 hrs is not enough to accomplish all the tasks you set out to do, let alone taking care of a baby, amidst all that's happening around you. Vacations are not meant to be this way, are they?? At the end of the day, its is definitely time well spent and creating memories that will be cherished for a long time...

Anyway, coming to the recipe, mung beans (also known as green gram) is available with and without skin. Mung beans with their outer coating is a much healthier form among the two varieties. It is good source of protein and sprouted beans is considered as super food as it can be easily digested, low in calories but packed with essential nutrients. Did you know that a small bowl of sprouts can bring down your cholesterol levels significantly??

Any grain, legume or seed is best eaten in its sprouted form as it increases its nutritional value when sprouting. It is easy to make fresh sprouts at home by either following Padhu's Kitchen for the traditional process or choose an easier option like me and use a 2 bean bowl sprout maker (which makes it easier to use different legume in each layer or mix them up with the bottom-most for water). Sprouted beans can be used in a variety of recipes like salads, stir-fries, pancakes and curries.


1- 1 1/2 cups sprouted green gram dhal
1 medium onion, thinly, cut lengthwise 
2 medium tomatoes, thinly sliced, pulp & seed removed
2 green chillies, finely chopped
1/2 cup cucumber, peeled and thinly, cut lengthwise, seeds removed
1/2 cup raw mango, peeled and grated
1/2 cup colored bell pepper ( you can use any color of choice), thinly, cut lengthwise
1/4 cup of dry roasted peanuts, unsalted (optional)

For salad dressing:

1 tsp olive oil (optional)
 Juice of 1 lemon (adjust to taste)
Salt and pepper, to taste


In a large mixing bowl, add the sprouts, onions, tomatoes, green chillies, bell pepper, cucumber and grated raw mango. Mix well and set aside.

In a small bowl, whisk olive oil, lemon juice, salt and pepper. Pour the dressing over the salad. If you like some crunch in your salad, you can add some dry roasted peanuts. For variation, you can add dry mango powder instead of lemon juice. Toss well. 

Serve immediately or chill for 15-20 mins (add dressing just before serving) and serve.  Enjoy your protein packed nutritious bowl of salad!!

Makes 4 servings.

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