Sprouted Moong Salad
Sprouting transforms moong from a starchy lentil into a near-perfect protein source. Sprouted moong has 3x the vitamin C of unsprouted, more bioavailable iron and zinc, and digests easily. This is the snack to keep in your fridge if you have PCOS or diabetes.
Prep
Cook
Serves
2
Level
easy
- pcos
- diabetic-friendly
- vegetarian
- high-protein
- raw
- low-glycemic
Why it works
Per cup of sprouted moong: 14g of protein, 13g of fibre, only 30g carbs. Sprouting reduces phytic acid (which blocks mineral absorption) and increases vitamin C. Eaten raw, this is one of the lowest-glycemic-load snacks available.
Ingredients
- Sprouted moong (mung) beans1 1/2 cups
- Tomato, finely diced1 medium
- Onion, finely chopped1/2 small
- Cucumber, diced1/2
- Coriander, chopped2 tbsp
- Lemon juice2 tbsp
- Cumin powder, roasted1/2 tsp
- Black pepper1/4 tsp
- Chaat masala1/2 tsp
- Saltto taste
- Green chilli, minced (optional)1
Method
- 1
If you bought dry moong: rinse, soak 8 hours, drain, then keep in a covered (not airtight) jar 24–36 hours till sprouts appear.
- 2
Combine sprouted moong with tomato, onion, cucumber, coriander.
- 3
Squeeze lemon juice. Add cumin, black pepper, chaat masala, salt, chilli.
- 4
Toss well. Serve immediately.
Nutrition per serving
Calories
160
Protein
11g
Carbs
24g
Fat
1g
Fiber
8g
Chef notes
- Light steaming for 2 minutes makes it more digestible if you're new to raw sprouts.
- Add diced boiled egg or grilled chicken to make it a full meal.
- Refrigerated, keeps 24 hours.
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