Mung Bean & Tofu Salad with Sweet Potatoes, Cucumbers & Tomatoes
This vibrant Mung Bean & Tofu Salad is not just a feast for the eyes but also a delightful medley of flavors and textures, making it a perfect high-protein vegetarian option for dinner. Packed with the goodness of fresh vegetables, creamy tofu, and zesty dressings, this salad is as nourishing as it is delicious. Serve it alongside a warm bowl of Cream of Celery Soup for a complete meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts | 1 cup |
| Tofu (cubed) | 1/2 cup |
| Sweet Potato (cubed) | 1/2 cup |
| Onions | 1/4 cup |
| Cucumber (chopped) | 1/4 cup |
| Cherry Tomatoes (quartered) | 6 |
| Coriander Leaves (finely chopped) | 2 tablespoons |
| Green Chilli (finely chopped) | 1 |
| Lemon Juice | 1 tablespoon |
| Green Chutney (Coriander & Mint) | 1 tablespoon |
| Sweet Chutney (Date & Tamarind) | 1 teaspoon |
| Salt | To taste |
| Lemon Juice (divided) | 2 tablespoons |
| Chaat Masala Powder | 1/2 teaspoon |
| Cumin Powder (Jeera) | 1/2 teaspoon |
| Coriander Powder (Dhania) | 1/2 teaspoon |
| Red Chilli Powder | 1/4 teaspoon |
| Fresh Pomegranate Kernels | For garnish |
| Sev (optional) | For garnish |
| Lettuce Leaves (to serve) | 2 to 3 |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 220 |
| Protein | 12g |
| Carbohydrates | 30g |
| Dietary Fiber | 8g |
| Fat | 8g |
| Saturated Fat | 1g |
| Sugars | 4g |
Preparation Time
| Prep Time | 15 minutes |
|---|---|
| Cook Time | 10 minutes |
| Total Time | 25 minutes |
| Servings | 4 |
Instructions
To create this refreshing Mung Bean & Tofu Salad, begin by heating a pan over medium heat. Add 1/2 teaspoon of oil, then incorporate the sprouted mung beans, sautéing them gently for about 2 to 3 minutes until they are warmed through and slightly tender. Once done, transfer them into a mixing bowl.
In the same pan, add another 1/2 teaspoon of oil and introduce the cubed tofu. Sauté the tofu gently, turning occasionally, until it achieves a light golden-brown hue on all sides. Once browned, turn off the heat and drizzle 1/2 teaspoon of lemon juice over the tofu, tossing it gently to combine.
In a small bowl, combine all the dry spices (chaat masala, cumin powder, coriander powder, and red chilli powder). Sprinkle a generous pinch of this spice blend over the sautéed tofu, tossing it to ensure the tofu is well-coated with flavors. Set this mixture aside for later use.
Now, in a large salad bowl, combine the sautéed mung beans, spiced tofu, and the remaining chopped vegetables: onions, cucumber, and cherry tomatoes. Drizzle the green chutney and sweet chutney over the salad, adding the remaining lemon juice and a pinch of the dry spice mix to elevate the flavors further. Toss everything together until all the ingredients are well incorporated and evenly coated.
To serve, arrange the lettuce leaves like little cups on a platter. Scoop generous spoonfuls of the salad mixture onto each lettuce cup, garnishing with fresh pomegranate kernels and a sprinkling of sev if you desire an added crunch.
Enjoy this Mung Bean & Tofu Salad as a light yet fulfilling meal, paired beautifully with Cream of Celery Soup, bringing together wholesome ingredients that are both nourishing and delicious.
Feel free to adjust the spices and chutneys to your preference, making this dish a truly customizable salad experience that reflects your taste!
