Vegetable and Green Gram Sprouts Salad
Vegetable and green gram sprouts salad is a healthy, crunchy and nutritious salad loaded with all the goodness of vegetables and green gram with a touch of yogurt and herb dressing.
For the Salad
- 1/3 cup Green Gram/ Moong Beans
- Handful Multi leaf green lettuce
- Handful Multi leaf red lettuce
- 1 cup Carrot grated (1 medium size)
- 1 cup Beetroot grated (1 medium size)
- 1/3 cup Red bell pepper chopped
- 1 cup Yellow bell pepper chopped
- 1 cup Cucumber chopped
- 1 cup Purple cabbage chopped
- 8-10 Cherry Tomatoes cut into half each
For the Dressing
- 1 cup Yogurt
- 1/2 cup Mint leaves
- 1/4 cup Coriander
- 1/2 tsp Sugar
- Salt as required
- 1/2 tsp Black Peppercorns
- Lemon Juice from 1/2 lemon
- 1 tsp Extra virgin olive oil
- 3-4 cloves Garlic
- 1/4 tsp Vinegar
How to sprout/germinate moong beans:
Rinse and wash green gram/moong beans in running water for 3-4 times or until water runs clear.
Now soak green gram in enough water in a container for 8-10 hours.
Drain the water, wash the soaked green beans again and transfer them to a wet cheese cloth, wrap and tie it.
Keep it away from direct sunlight or preferably dark place.
After around 6 hrs you can see moong beans starts to sprout/germinate, after around 5-6 more hours you can see the sprouts growing. Wait until you see the moong beans sprouts are grown to around 1 inch. For longer sprouts you may keep it in cheesecloth tied for one more day or until sprouts reach the desired length.
How to make yogurt and herb dressing:
Blend mint, coriander, garlic, olive oil, lemon juice, vinegar, sugar, salt and pepper to a smooth paste.
In a bowl, add yogurt, blended herb paste and mix until well combined.
How to assemble salad:
In a bowl, add all the veggies and moong bean sprouts and mix well.
Add the dressing and gently toss to coat the vegetables.
Enjoy the flavourful and crunchy sprouts salad.
The sprouted beans stay fresh in fridge for 1-2 days.
Do not add beetroot if you want your vegetable and sprouts salad to look brighter and colourful and not red-ishy , I particularly like beets in my salad and personally don't give much importance to the look of the salad.
I would recommend grating carrot and beet, chop up veggies like bell peppers, cucumber, cabbage.
You may use raw sprouted beans or even steam them and add in salad.
Adjust dressing as per your liking.
You may add any vegetables of your choice.
Sprouting process time depends on the the weather condition of the place you live, usually moong beans germinates faster in tropical weather conditions compared to places with cold weather.
Here in UK, as the temperature is dropping, it took bit more time for sprouting. Soaking and sprouting process time mentioned above might differ and it depends on the place you live.
Prepare all the veggies and dressing beforehand so that you can assemble salad and toss it with dressing only when you are ready to serve the meal.
Use dressing at room temperature, it spreads further and coats the vegetables evenly.
Here I have used an age old traditional method used in India to grow beans sprout.
Rinse and drain the beans and put them back in cheesecloth if beans seems to be drying out. Completely dried beans will not sprout.
You may grow moong bean sprouts in jar as well, replace lid with cheese cloth or you can use sprouting jars that come with a mesh cap