High-Protein Moong Dal Sprouts Salad for Weight Loss (Healthy Indian Sprouts Salad)

Bowl of green moong sprouts mixed with onion, tomato, cucumber, pomegranate and lemon
This High-Protein Moong Dal Sprouts Salad is a refreshing and nutritious Indian salad made with moong sprouts, crunchy vegetables, lemon juice, and light Indian spices. Rich in plant-based protein and fiber, this healthy sprouts salad is ideal for weight loss, digestion, healthy snacking, and quick vegetarian meals. It is light, filling, and ready in under 20 minutes.
• 2 Serve • Easy
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INGREDIENTS

  • 1 cup moong sprouts
  • ½ cup cucumber chopped
  • ½ cup tomato chopped
  • ¼ cup onion chopped
  • 1 green chilli finely chopped optional
  • 1 tbsp coriander leaves chopped
  • 1 tbsp mint leaves chopped
  • 1 tsp lemon juice
  • ¼ tsp black pepper
  • ¼ tsp roasted cumin powder
  • ½ tsp chaat masala
  • Salt to taste

Optional Additions

  • 1 tbsp roasted peanuts
  • 2 tbsp pomegranate seeds
  • 1 tbsp boiled sweet corn
  • Grated carrot for extra crunch

RECIPE TIMES

PREP:
8 minutes
COOK: 10 minutes
TOTAL: 18 minutes
180 kcal
*per serving

STEP-BY-STEP

  • Rinse the moong sprouts thoroughly. Steam them for 3–4 minutes if you prefer a softer texture.
  • Add cucumber, tomato, onion, and green chilli to a mixing bowl.
  • Add the moong sprouts and mix gently.
  • Sprinkle black pepper, roasted cumin powder, chaat masala, and salt.
  • Add lemon juice, coriander leaves, and mint leaves.
  • Toss everything well until evenly coated.
  • Serve immediately as a healthy high-protein salad or evening snack.

NOTES

Expert Tips
  • Lightly steaming sprouts improves digestion and makes them easier to eat.
  • Use chilled vegetables for a refreshing summer salad.
  • Add lemon juice just before serving to maintain freshness.
  • Roasted cumin powder gives authentic Indian chaat-style flavor.
Variations
  • Add boiled chickpeas for extra protein.
  • Mix paneer cubes for a more filling salad.
  • Add avocado for healthy fats.
  • Use black chana sprouts for variety.
Storage
  • This salad tastes best fresh but can be refrigerated for up to 1 day in an airtight container. Avoid storing onions for long periods as they release water.
Health Benefits
  • Moong sprouts are rich in plant-based protein and fiber.
  • Fresh vegetables support digestion and hydration.
  • This salad helps keep you full for longer.
  • Low-calorie and nutrient-dense for healthy weight management.
FAQs
Is moong sprouts salad good for weight loss?
Yes, moong sprouts are low in calories and high in protein and fiber, which helps keep you full for longer.
Can I eat raw moong sprouts?
Yes, but lightly steaming them improves digestion and reduces the risk of stomach discomfort.
Is sprouts salad healthy?
Yes, sprouts salads are nutrient-rich and support digestion, immunity, and healthy weight management.
Can I make this salad ahead of time?
You can chop the vegetables earlier, but mix the salad just before serving for the best texture.
How much protein is in moong sprouts?
Moong sprouts contain plant-based protein and are a healthy vegetarian protein source.