A wholesome dish that can be served as a meal by itself, this high-protein sprouts salad is loaded with veggies and legumes, and flavored with a kickass green chutney!
Sprouts Salad is one of my favorite ways of increasing veggie and fiber intake. If you’re trying to reduce the consumption of low-GI carbs, making nourishing salads such as this is a great idea. Loaded with veggies and boiled or sprouted beans, this salad can be customized in many different ways. The veggies come with essential micronutrients, and the beans – high in protein – also come with complex carbs that leave you feeling satiated for a long time.
Tips for making a great Sprouts Salad:
I started consuming salads not too long ago, and here are a few things I like to keep in mind while putting my sprouts salad together:
- My standard ratio is 2 parts sprouted or boiled beans to 2 parts veggies. Feel free to modify based on your preference or availability of ingredients.
- Using sprouts can be an easy way to add crunch and increase your fiber intake. You can find them at your local grocery store, already sprouted and ready to be used. But it is just as easy and even cheaper to sprout them yourself! Just get a bag of mung bean or alfalfa sprouts, a sprouting kit (or just use a strainer and clean kitchen cloth) and get sprouting!
- I also like to add a boiled bean to the salad, to increase the protein content and make the dish ‘fuller’. To save time, you can buy any canned bean you like, wash and use it in the salad. I love Kala Chana (black chickpea) and I just soak them overnight, and pressure cook them with a little salt until they’re soft.
- Using fresh veggies is very important to drive the crunch and freshness to the salad. Use veggies that you like eating raw.
- Now, you can simply add some salt and any spice mix you like, mix it up and eat it. But I love adding some green chutney and chaat masala to make it taste almost like Mumbai Chaat. The chutney also makes the salad come together, and not feel so ‘dry’. You can use any chutney or sauces or dressings you like.
- Lastly, I like adding some fried chana dal and sev. It is commonly used in many Indian street food dishes, and adds a lot of crunch and texture to the dish. You can also use roasted peanuts or other seeds,
Here’s a quick video on how to make this sprouts salad –
High-Protein Sprouts Salad
Sprouts or Legumes – choose any 1 or 2
- 1 cup Mung Bean Sprouts
- 1 cup boiled black Chickpea (Kala Chana)
- 1 cup Any raw sprouts you prefer
- 1 cup Any leghume or lentil – boiled until soft (with a bite)
- 2 cups diced Mixed Veggies (onions, carrots, bell peppers, tomatoes, lettuce)
- 1-2 pcs finely chopped Green Chili (adjust for spice)
- 1 tsp minced Ginger (helps aid digestion)
- 1/2 pc Lemon, freshly squeezed
- 1-2 Tbsp Green Chutney (or any dressing you prefer)
- 1 tsp Chaat Masala Powder (or any spice-mix you like)
- 1/4 tsp Salt (adjust to taste)
- 1 Tbsp fried Sev
- 1 Tbsp fried Chana Dal
- 1 Tbsp chopped Cilantro or Coriander Leaves
- 1/4 cup boiled Tofu or Paneer or Feta Cheese
Prepping the beans / sprouts
- Any sprouts you choose to use (mung, moth, alfalfa etc.), once its sprouted, soak in hot water fro 3-4 minutes. This gets rid of any residual bacteria that may be present during the sprouting process
- If you're using beans like chickpeas, kala chana, kidney beans etc: soak them overnight and then boil pr pressure cook with some salt until they're salt. You can also use canned beans and wash them well.
Making the Sprouts Salad
- In a bowl, add the sprouts, boiled beans, and veggies.
- Then add the salt, chaat powder, chutney and mix well. Taste and adjust for seasoning.
- Opetionally: Top off with some sev, chana dal, coriander or cilantro leaves and feta cheese (or boiled tofu).
- Serve immediately.
In case you want to take this salad as a lunchbox meal, or want to consume it later:
- Mix the beans and veggies in a glass dish. Avoid onions if you're planning to eat later, since it'll leave moisture.
- Do not add the spices and chutneys now. Keep them in a separate container. Also keep the garnishes separate.
- Right before serving, add the spices, chutneys and garnishes, mix well and enjoy fresh salad.
Thanks for checking this recipe. If you do try out this sprouts salad or a version of this, make sure to leave a comment below or share a picture with me on any social media platform! And here are some other delicious recipes you can check out –