Sprouted Green Moong and Raw Mango Salad Recipe: A Fresh and Flavorful Delight
This Sprouted Green Moong and Raw Mango Salad combines the crunchy goodness of fresh vegetables, the tanginess of raw mango, and the nutritional benefits of sprouted green moong beans. It is an incredibly refreshing and healthy salad that’s perfect for a light appetizer or a side dish. The combination of flavors, textures, and a tempering of mustard seeds with asafetida (hing) takes this salad to a whole new level of taste. This vibrant salad is full of zest and can complement a variety of dishes, especially when served alongside Panchmel Dal, Bhindi Masala, and Phulkas for a wholesome, satisfying meal.
Ingredients for Sprouted Green Moong and Raw Mango Salad
| Ingredient | Quantity |
|---|---|
| Sprouted Green Moong | 1/2 cup |
| Raw Mango (finely chopped) | 1/2 cup |
| Grated Carrot | 1/2 cup |
| Cucumber (chopped) | 1/2 cup |
| Fresh Coriander (finely chopped) | 2 tbsp |
| Green Chili (chopped) | 1 |
| Fresh Coconut (grated) | 1 tbsp |
| Lemon Juice | 2 tsp |
| Salt | To taste |
| Coconut (grated) | 2 tsp |
| Coconut Oil | 1 tbsp |
| Mustard Seeds (Rai) | 1/2 tsp |
| Asafetida (Hing) | 1/4 tsp |
Preparation Time
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings
Serves 3
Cuisine
South Indian
Diet
Vegetarian
Course
Appetizer
Nutritional Information (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 100 kcal |
| Protein | 5 g |
| Carbohydrates | 12 g |
| Fiber | 4 g |
| Fat | 6 g |
| Vitamin C | 20% of the Daily Value |
| Iron | 5% of the Daily Value |
Instructions for Making Sprouted Green Moong and Raw Mango Salad
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Prepare the Sprouted Moong: If you’re sprouting your own moong, soak green moong beans overnight in water and then drain the water. Let them sprout for about 2-3 days until they start to grow small shoots. Alternatively, you can purchase sprouted moong from the market for convenience.
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Mix the Salad: In a large mixing bowl, add the finely chopped raw mango, grated carrot, chopped cucumber, and sprouted green moong. Add the finely chopped green chili and fresh coriander to the bowl for added flavor.
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Add Seasonings: Sprinkle salt and lemon juice over the salad. Add grated coconut (1 tablespoon), and mix everything well to combine the flavors. The raw mango brings a tangy crunch, while the coconut adds a rich texture to the dish.
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Prepare the Tempering: In a small tempering pan, heat coconut oil over medium heat. Once the oil is hot, add mustard seeds (rai) and let them splutter. This will release their distinct flavor and aroma. Immediately add asafetida (hing) and stir well. The heat from the oil will help infuse the flavors.
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Combine the Tempering with Salad: Pour the tempering into the salad mixture, and give it a final gentle toss to incorporate the mustard and hing flavors into the vegetables.
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Serve: Your Sprouted Green Moong and Raw Mango Salad is now ready to serve! Garnish with an additional sprinkle of fresh coconut and coriander, if desired.
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Serving Suggestions: This salad makes an excellent side dish or appetizer. For a complete meal, serve it alongside Panchmel Dal, Bhindi Masala, and Phulkas. The fresh flavors will complement the spices and richness of the main dishes.
Why You’ll Love This Salad
This Sprouted Green Moong and Raw Mango Salad isn’t just a treat for your taste budsโit’s a powerhouse of nutrition. Green moong sprouts are rich in protein, fiber, and essential nutrients, while the raw mango adds a tangy freshness that’s balanced by the sweetness of grated coconut. The tempering of mustard seeds and asafetida adds a South Indian touch, elevating the flavor profile with its aromatic and spicy notes.
With its vibrant colors, crunchy texture, and refreshing taste, this salad is perfect for a summer day or as a light snack. The health benefits of sprouted beans, combined with the digestive properties of raw mango and coconut oil, make this salad not only delicious but also great for your overall well-being.
Enjoy the burst of flavors and the health benefits in every bite!
This recipe is perfect for those who enjoy light, fresh, and nutritious meals. It’s easy to make, quick to prepare, and suitable for vegetarians. Plus, itโs a wonderful addition to your meal prep routine for a nutritious, satisfying snack!
