Sprouted Moong & Vegetable Salad
A tangy sprouted moong and vegetable salad with cucumber, tomato and lemon, a light vegan side that adds folate and vitamin C once the sprouts are fully cooked.
- Folate source
- Quick to make
- Vegan
Why you'll love this
Crunchy, tangy and fresh, this chaat-style salad of moong sprouts, cucumber and tomato comes together quickly and works as a light lunch side or an evening snack.
Good for: Snack · Light meal · Lunch · Vegan · Pregnancy
Total Time
15 min
Serves
2 people
Calories
120 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre6 g
- Vitamin C18 mg
- Folate85 mcg
- Potassium320 mg
Why it can be useful during pregnancy
Sprout salads need care in pregnancy, so this version cooks the moong sprouts right through before tossing them with fresh cucumber, tomato and lemon. It is a light, low-fat side that brings some folate and vitamin C to a pregnancy diet.
Folate
Cooked moong sprouts add some folate, which helps the body make new cells. A bowl of this salad is an easy way to fit a pulse into a light meal.
From: moong sprouts
Vitamin C
Tomato and lemon juice bring vitamin C, which helps your body absorb the plant iron in any dal, rajma or roti you eat in the same meal.
From: tomato, lemon juice
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Moong sprouts – 1.5 cups
- Cucumber, diced – 1/2 cup
- Tomato, diced – 1/2 cup
- Red onion, finely chopped – 2 tbsp
- Lemon juice – 1 tbsp
- Chaat masala – 1/2 tsp
- Coriander leaves, chopped – 2 tbsp
- Salt – to taste
Easy substitutions
Chaat masala → Roasted cumin powder and a pinch of black salt
Some chaat masala blends contain hing, which is sometimes mixed with wheat flour; this keeps the salad gluten-free.
How to make it
- 1
Steam or boil moong sprouts for 5-7 minutes until fully cooked and soft all the way through; cool.
- 2
Combine sprouts, cucumber, tomato, and onion in a bowl.
- 3
Add lemon juice, chaat masala, salt, and coriander leaves; toss well.
- 4
Serve fresh as a side or light meal.
Pregnancy-friendly tips
- Serve it next to a bowl of dal or a stuffed roti to make a fuller meal; the lemon in the salad helps with the iron from those foods.
- Add the lemon, salt and chaat masala just before eating so the cucumber stays crunchy and does not turn watery.
- Want it more filling? Toss in a handful of boiled kala chana.
Safety note
- Cook the moong sprouts until they are soft all the way through. Raw or lightly cooked sprouts can carry bacteria inside the seed that washing does not remove.
- Rinse the cucumber, tomato and coriander under running water before chopping, since they are eaten raw.
Frequently asked questions
Are sprouts safe to eat in pregnancy?
Yes, if they are fully cooked. Raw and lightly cooked sprouts, including moong, are a known food-poisoning risk, so steam or boil them until soft before adding them to the salad.
Can I pack this salad for work?
Yes. Pack the cooked sprouts and chopped vegetables together, and carry the lemon juice and masala separately to add at lunch so the salad stays crisp.
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