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Sprouted Moong Salad Recipe by Manjula

Today I will be making sprouted moong dal salad.
It’s very colourful, refreshing and healthy salad.
Moong is a good source of protein and calcium.
This salad you can serve as a salad or as a light lunch.
This recipe will serve 2-3.
For this recipe we need:
About 1.5 cups of sprouted moong dal.
For that I have taken 1/2 cup of moong
and soaked it for about 10 hours.
So you do need to soak.
It’s very important at least 10 to 12 hours.
And moong dal will become double in the volume like this.
Then you drain the water using strainer
and wrap it in the moist cheesecloth or muslin cloth.
And put it back in the strainer and put that strainer in the oven.
It should be ready in about 1-2 days.
Something like this.
So as you see these are really good sprouted moongs.
Or you can put that in the dark
warm place and it will happen the same thing.
Result will be same.
We need
1 cup of sliced or chopped cucumber
And I like to use the English cucumber or the Asian cucumbers.
About 1 cup of chopped tomatoes.
About 1 cup of sliced oranges.
1 finely chopped green chilli
I have seeded the chillies so it’s not very hot.
About 1 tablespoon of finely chopped cilantro.
For dressing we need
1 tablespoon of lemon juice
1 tablespoon of oil
I use the olive oil.
1/2 teaspoon of black pepper
1 tablespoon of yogurt
1 teaspoon of sugar
1 teaspoon of salt
1 teaspoon of roasted ground cumin seeds
And 1 tablespoon of ginger juice.
So to take out the ginger juice it’s very easy.
You shred the ginger from the fine side.
This looks enough.
Clean it.
And just squeeze it.
So that how easy it is.
This looks like about 1 tablespoon of ginger juice.
Now first we are going to boil the sprouts.
So heat is on, medium high.
So I am going to put about 1/4 cup of water.
And the sprouts.
And 1/2 teaspoon of salt.
After this comes to boil
we just have to cook for about 2 minutes
and then close the heat and leave the cover on
for another 5-6 minutes.
And I will cover this and this should
stay for about 2-3 minutes.
Turn off the heat.
After 2-3 minutes there is a boiling.
And wait for another 2-3 minutes
before I will take off the lid.
This has been about 3 minutes so I will close it.
And then wait.
In meantime, we can make the dressing.
So while our sprouts are getting ready
we will make the salad dressing.
It’s a lemon juice.
Ginger juice
Black pepper
Dry roasted cumin seed powder
Salt, this you can adjust to your taste.
Mix it.
And here is the yogurt.
And mix it well.
So now we have to wait for our sprouts.
We can open the lid.
But now this has to cool off to the room temperature
before we can add the other vegetables.
So while we are still waiting for the sprouts to cool off
I will make some room here.
And we are going to mix this sprouts with the dressing.
This dressing looks really good.
Looks like sprouts are ready.
And we are going to mix this with the dressing.
And just.
This has to sit for few minutes
so this absorbs all the taste of spices.
And in meantime we are going to get our plate ready
to serve this.
We are going to put the cucumbers
It’s already looking very colourful.
And we are just going to put the sprouts over.
As I said this is a very very colourful salad.
Now you can put some cilantro.
And if you like hot then put the green chillies
otherwise just leave them out.
So you can serve this salad as is.
Or serve it with iceberg lettuce leaves
and make a wrap out of it.
It’s a great way to serve and it makes a nice appetizer.
Whatever way you serve this is a great salad
which you will enjoy it.
Today I am going to serve this as a lettuce wrap.
It looks great and it’s very healthy.
Thank you.
And I will see you again with a new recipe.

Randall Smitham



  1. Meli Posted on October 3, 2009 at 5:20 pm

    Hello Manjula, i am Melissa I'm am Puerto Rican>Latin decent but I love Indian food and culture. I cook very well and I must admit it is mostly because I have subscribed to your video. I love your character- very calm and loving, you are beautiful. Keep these great delicious recipes coming. May god bless!

  2. deebadubbie Posted on October 5, 2009 at 7:05 pm

    What is a tablespoon in gms or ounces please? Also what is moong in English? Where can I find it?

  3. earthenpot09 Posted on October 7, 2009 at 11:22 pm

    you look so cute Auntyji
    and something that was making smile all that the time was adding a glow to your face.
    Keep smiling always
    oh yes and the receipe was fantastic as usual

  4. Sepster147 Posted on October 31, 2009 at 1:11 am

    I just finished eating my sprouted mung salad and it was great! It is very colorful and also refreshing.
    My mung needed more than two days to sprout. I only waited two days but they hadn't sprouted as much as in this video. I was also a little confused about the cooking process but I just steamed/boiled until they seemed done and it was fine.
    I also doubled the amount of the sauce – very tangy and creamy!
    Thank you Manjula!

  5. Mandy Austin Posted on December 2, 2009 at 12:33 am

    heyy! mangula! great cooking… i was wondering if u knew how to cook this special mung beans thingee.. My mom makes it …. its like a very dry vegetable curry. i think she adds coconut-milk powder and turmeric….much appreciated!

  6. deebadubbie Posted on December 26, 2009 at 10:58 am

    Where does one get moong dal? Is there some substitute for this?

    Such a wonderful looking salad!! Thanks!

  7. sachin taneja Posted on September 16, 2010 at 11:22 am

    u can steam sprouted moong dal.. it will make it softer and more delicious

  8. musicforoxygen Posted on January 6, 2011 at 5:56 am

    You're so cute, Manjula! This recipe looks so healthy and lovely. I have some sprouted moong dal in my refrigerator, and now I know just what to do with them!

  9. capria30 Posted on May 29, 2011 at 2:00 am

    Can you make this salad without cooking the sprouts?

  10. Manjula's Kitchen Posted on May 30, 2011 at 2:56 am


  11. sweetysharma Posted on June 10, 2011 at 4:06 pm

    Thank U I was bored of eating raw sprouts and boiled sprouts now I can make a good lunch !!!

  12. Tuli Datta Das Posted on July 9, 2011 at 6:49 am

    @Manjulaskitchen i dont have oven at home..how can i sprout the moong…ant suggestion..plz

  13. Manjula's Kitchen Posted on July 9, 2011 at 11:32 pm

    Keep it in warm place.

  14. MizTinker Tinker Posted on September 1, 2011 at 8:25 pm

    SO delicious!!!

  15. Pixiespoetry Posted on September 10, 2011 at 12:12 am


  16. ahamatmabrahman Posted on January 29, 2012 at 9:23 pm

    I sprouted some mung but they had a bright purple color I was afraid to eat them Does anyone know if this is normal?

  17. qamar nadeem Posted on April 14, 2012 at 7:25 am

    hi ,aunty ,as u told after soking the daal and stain it,,after that u told wrap in mist cotton cloth,and have in dark warma place.i had it 20 hour near to my geasor place becoz it always get warm..
    i saw my whole daal had molded. and very bad smell was coming out.why it happened.?

  18. Melody Lub Posted on August 26, 2012 at 3:11 am

    But there are HULLS in the mung beans sprouts. You eat the hulls??

  19. no2religions Posted on September 1, 2012 at 11:14 pm

    I changed TY accounts and forgot about Manjulaskitchen! I'm back now. I love this channel!

  20. Klaa2 Posted on October 3, 2012 at 10:14 am

    Manjula, thank you for so many great, healthy recipes.

  21. Santhosh Lobo Posted on October 19, 2012 at 6:35 pm

    Manjulaji, greetings from Kuwait, can I use honey instead of Sugar?

  22. icybela Posted on February 7, 2013 at 12:54 am

    can i make this salad without cooking it , mean following the above recipe but without cooking the moong sporut…

  23. Manjula's Kitchen Posted on February 7, 2013 at 1:02 am

    yes, it will be good.

  24. Rachna888 Posted on February 8, 2013 at 9:23 pm

    just love your videos

  25. Gunasagaran Ramanathan Posted on February 10, 2013 at 5:52 am

    Delicious and healty.Thank You

  26. chrismelonifan2 Posted on March 8, 2013 at 12:08 am

    How can I brake this recipe down for 1 person, I'm the only person in my family that is interested in these recipes,I have never cooked anything and am lost when it comes to altering recipes.

  27. Rashmi Venkateshwaran Posted on April 3, 2013 at 5:48 pm

    watched your salad recipe. looks awesome! thankyou madam- hema,doha,qatar

  28. SRI SV Posted on May 4, 2013 at 8:38 pm

    very good thanks a lot

  29. vasanth prabu Elumalai Posted on May 8, 2013 at 11:42 am

    you rock manjula.. enjoyed watching this.

  30. latha krishna Posted on May 13, 2013 at 3:14 am

    Tangy & spicy.

  31. viky1784 Posted on May 20, 2013 at 12:26 am

    I like this salad very healthy extremely simple. ten on ten!

  32. Gayatri Rao Posted on June 4, 2013 at 12:38 am

    I made this yesterday and it came out really delicious.. Thanks so much Manjula Ji.. Just made a small change. I used vegan Mayonnaise instead of yogurt and decorated with Pudina leaves finely chopped.. 🙂

  33. Monica8753 Posted on June 5, 2013 at 6:05 pm

    Manjula aunty…..a lot of my moong don't sprout and it is hard to pick the hard ones from the sprouted…..what am I doing wrong? or what can I do to prevent it? I prefer to eat raw than cook it…thanks

  34. Sunita Bansal Posted on September 19, 2013 at 3:42 pm

    Manjula ji can you please tell me where did you get the stainless steel cooking pans that you use on your show. What is the brand name and where can I buy them. I have been looking for them everywhere but can not find this shape. Thanks

  35. Manjula's Kitchen Posted on September 20, 2013 at 3:42 am

    I use Calphalon Tri-Ply 3-Quart Pan with Lid and purchased from Macy but they are available many places also you can buy this from amazon

  36. cheffahamad soudagar Posted on December 20, 2013 at 3:42 pm

    thanks…..its very testy healthy and light food..can eat any time you feel hungry,,also its a balanced diet lunch..MOONG SALAD…..

  37. S Kumar Posted on April 19, 2014 at 12:13 am

    Love it! Will definitely make this!

  38. Kinjal Tandel Posted on May 7, 2014 at 4:15 am

    Manjula aunty vry healthy n superb receipe m gonna try dis …. n u lukin so cuteeeee

  39. kaviya kavi Posted on July 14, 2014 at 12:49 pm

    Did u add pealed orange in it

  40. prajwalpampa Posted on October 21, 2014 at 8:21 am

    add burnt corn (jola/bhutta) and cut pineapple to this to make it more extravagant!!!

  41. Matt N Posted on October 30, 2014 at 2:12 am

    what a nice recipe. loads of fiber and crunch and different flavors.

  42. Liza Kumar Posted on November 6, 2014 at 9:36 am

    I hve try ths recipe  without boil a bean sprout.

  43. sweetpea7 Posted on February 11, 2015 at 1:52 am

    Such an array of wonderfull recipes.  Many thanks Manjula for all the videos.  I've been following for a couple of years now.  Thanks again, Debbie from Canada.

  44. Anu Aura Posted on June 21, 2015 at 12:11 am

    I just love love to follow your receipes, you explain in a easy way…. Thank you so much………….

  45. jayvanda Posted on October 30, 2015 at 2:25 am

    Please can u try methi/fenugreek seeds as methi bhaji in the same way

  46. Mukesh Kuma Posted on December 9, 2015 at 9:14 am

    you need to make small size video 2-3 minutes

  47. Reena sethi Posted on March 12, 2016 at 9:27 am

    can i give this salad in tuppetware lunchbox i mean it will not change taste aftet 4 5 hours

  48. Princess Suzane Posted on March 25, 2016 at 1:53 pm

    tamato or orange ..
    Chi khat mit 😝

  49. Chayan Bhatta Posted on March 30, 2016 at 8:30 pm

    ManjulaJi I have learn a lot from you. Your recipe never failed me. Thanks a bunch.

  50. Bharti Iyer Posted on April 5, 2016 at 6:20 pm

    You r truly amazing Manjula aunty luv u super cooking recipes 👌👌👌👌👌

  51. pinki daroga vs mangilal Posted on April 19, 2016 at 10:05 am

    healthy and tasty

  52. Alpa Patel Posted on May 12, 2016 at 7:03 pm

    I'm going to make this for lunch. Thanks to u🌷. Love your recipes😋. Simple and easy to follow in detail.👍

  53. Laksh Kahol Posted on May 14, 2016 at 12:05 pm

    namaskar manjula aunty G, you are so sweet n simple, i always learn from you, your house ppl are soooooo lucky, having tasty n delicious food all the tym, Gud luck

  54. baljeet oberoi Posted on May 31, 2016 at 3:49 pm

    good jee

  55. diana alexander Posted on August 4, 2016 at 1:07 am

    Awesome recipies!

  56. irishguy13 Posted on September 26, 2016 at 10:07 pm

    Looks delicious. I'll be making this. Thanks.

  57. Ericka arredondo Posted on October 20, 2016 at 6:51 am

    Thank you for sharing your recipes 🤗🤗🤗🤗Love it!!!

  58. guRnEET 13 Posted on October 23, 2016 at 12:26 am

    Amazing recipe I completely loved it.. will give it a try. Thanks please bring some more interesting yet healthy salad recipes or may be with quinoa/cous cous.

  59. Dharmesh Thakkar Posted on November 2, 2016 at 7:12 am

    if i can take it in tiffin, will it remain fresh after 4-5 hours? kindly reply (if possible on 99757 33545)

  60. Jyothi adiraju Posted on January 16, 2017 at 4:24 pm

    amazing recipe, i tried it and it went out well though i opted out some ingredients, i liked it, Thanku very much for this recipe 😊

  61. Mohit Rameshwar Patel Posted on January 22, 2017 at 7:14 am

    Very healthy as well as looks delicious 😋

  62. Somdev Saha Posted on March 14, 2017 at 5:30 am

    wow maam one of the best ways to take protein,god that was healthy.

  63. Bushra Khan Posted on April 21, 2017 at 3:02 pm

    plz make a video on our kitchen as well coz it looks stunning.

  64. Malti Bhardwaj Posted on April 26, 2017 at 4:55 pm

    Just made this for my guests who joined us for dinner .. it was awesome , fresh and light .thk you Manjula ❤️

  65. Shrimali Dashrath Posted on July 8, 2017 at 12:22 pm

    palidu kese banaye

  66. sunflower40 Posted on July 17, 2017 at 12:49 am

    I am ciliac
    Thank you for your delicious

  67. Far Zeb Posted on October 18, 2017 at 9:42 am

    Sprouted moong dal. Cucumber. Tomatoes. Oranges. Chillis. Lemon juice. Oil . Black pepper. Yoghurt. Sugar. Salt. Roasted ground cumin seed. Ginger shredded. Boil sprout+salt 2min+6.

    Dressing : lemon juice . Ginger juicer. Oil. Sugar. Salt. Cumin powder. Yogurt.

    Tomato. Oranges. Cucumber. Green chilli. Foster.

  68. Tess W Posted on November 26, 2017 at 9:24 pm

    Does boiling the sprouts diminish the nutrient potency?

  69. Kajol Posted on December 25, 2017 at 4:06 pm

    Great receipe! Can we preserve this salad for two days and eat it for the breakfast ?

  70. Deepu. Balu Posted on January 17, 2018 at 10:17 am

    It is really super.nice

  71. Jaya Roy Chowdhury Posted on March 13, 2018 at 2:36 pm

    Thankyou,nice recipe

  72. Zarina Hussain Posted on March 17, 2018 at 9:47 am

    When mix moong in all ingredients moong cold or hot

  73. Nilanjana Shukla Posted on April 8, 2018 at 12:10 pm

    Thanks manjuji

  74. jasvir kaur Posted on April 14, 2018 at 9:15 am


  75. a bansal Posted on April 22, 2018 at 3:46 pm

    Thank you very much.

  76. a bansal Posted on April 22, 2018 at 4:22 pm

    It is a great idea to add raw vegetables(for live enzymes) rather than cooking with sprouted moong . I was cooking cilantro and tomatoes with sprouted moong but you presented prefect healthy meal. As well as admire your idea, you have roasted cumin rather then frying in oil. Only I would like to add for suggestion, to add turmeric before cooking sprouts for health prospective, no sugar though, as well steaming in Indian pressure cooker because of water steaming rather than cooking in Pan fry and as well save gas bill, pressure cooker goes faster in seconds with whistle. I would prefer Cow ghee rather than olive oil in steaming Sprouts. In western world, Ghee is treated bad thing because of frying Indian food in ghee all the time. I do not think Olive is native to Indian people stomachs, could be little harder on stomach as well tasteless. Ghee provides prefect smell as well tasty and good for digestion, Ayurveda says, Ghee is Amrita(Nectar), source of energy, eat as much as person can digest but not frying. Really Himalayan Yogi food in long hours meditation, Stomach digests cooked sprouts very fast. Kundilini hates food in stomach. That 's all I was eating in Himalayan mountains, moreover nothing is available in Himalayan Caves away from humans and quick whistle on jungle wood fire, save time. Another level, 100 gram moong enough for a yogi in a day, food only costs only 7 rupees (10 cents), no budget issue for a SADHU since Cave shelter, jungle wood and ganga water is free. Great presentation!

  77. NancyIsMobile Posted on May 25, 2018 at 1:19 pm

    Thank you for your YouTube channel. I have learned a lot from your video's.

  78. Leigh's Kitchen and Everyday Living Posted on July 23, 2018 at 3:35 am

    wow thank you for sharing this salad recipe,this is a must try dish👍👍👍

  79. online money guru ji Posted on July 31, 2018 at 3:52 am

    Short video banao

  80. Renu Jain Posted on September 7, 2018 at 9:10 am

    Thank you. I tried this.

  81. Umm Jenet Posted on October 22, 2018 at 3:51 am

    Toooo much ingredients for salad

  82. Praveen Kalliguddi Posted on November 16, 2018 at 1:11 pm

    You are very lovely aunty

  83. PR Kitchen Posted on November 24, 2018 at 7:18 pm

    very nice Manjula ji

  84. Gurmeet Kaur Posted on January 8, 2019 at 9:29 am

    Mam stuff moong dal ka pizza ki recipe share karo please mam.

  85. Manvinder Dhanjal Posted on March 18, 2019 at 12:18 am

    Looks very yummy. Alternatively, You can steam the sprouts over boiling water for 5 mins, they taste wonderful. Great recipe.

  86. Neelam Kulkarni Posted on April 16, 2019 at 2:47 am

    Wow my favourite

  87. Indigo Intuitive Counselor Posted on June 23, 2019 at 7:17 pm

    This looks AMAZING 🙂 thank you.