Posted on: July 16, 2017 Posted by: Zarana Comments: 2
Summer salad, Vegetarian, vegan, high protein

This is by far my FAVORITE salad! Looking for a very unique and super simple recipe for salad that is packed with tons of nutrition? Then look no further!

Mung and moth beans are legumes and are staple food in cultural Indian diet for thousands of years. Mung beans also known as moong beans are getting popular in western countries due to it’s high nutrition profile and you can find them in many grocery stores. Moth beans also known as matki are brown colored beans very similar to mung beans. I call them cousins :-). You can buy them at an ethnic Indian grocery stores.

Moong beans
Mung beans
Moth beans aka matki

They are “nutrition power house” with high protein content and rich source of B vitamins; especially folate, magnesium, potassium and resistant starch. Both these beans are high in soluble as well as insoluble fiber; which helps to keep you full, relieve constipation and can also help reduce cholesterol,  improve blood sugars as well as help with weight loss. They are also high in phytoestrogens.  Studies suggest plant based foods like mung beans and other beans helps reduce inflammation.

All beans and legumes contain some anti-nutrients which can cause flatulence/gas. Mung and moth beans contain some of these anti-nutrients but in much less amounts and are also soluble in water. Hence, both these beans are easier to digest compared to other beans. In addition, Sprouting beans and combining with digestive spices makes them easy to digest, activates the enzymes and increases nutrition content.

According to Ayurveda; mung  and moth beans are recommended food for summer. They have astringent taste which helps tone your digestive organs. They are also very versatile and can be eaten combined with grains, vegetables and spices.

This salad with both these highly nutritious beans combined with vegetable and spices makes it a perfect salad for your next summer potluck. To make this salad you will need:

Ingredients: Serves 4

Nutrition information: (Per serving): Calories: 75 , Protein: 4 gm, Fiber: 5.5 gm

Nutrition highlight: Protein, fiber, folate, magnesium, zinc, resistance starch

1 cup sprouted mung-moth beans

1/4 cup chopped onion

1/4 cup chopped carrots

1/4 cup chopped cucumber

1/4 cup chopped green pepper

1/2 cup pomegranate seeds

For dressing:

2 tablespoon lime juice

Sea-salt to taste

Black pepper to taste

1 teaspoon cumin powder

For garnish:

Finely chopped cilantro leaves

Finely chopped mint leaves

To proceed:

For making sprouts: Making sprouts is one of the easiest things and doesn’t require much efforts. All it requires is some patience :-).

1. Wash and soak mung and moth beans in water overnight or 7-8 hours until they become soft.

Mung-moth beans

2. Now place the beans in colander to strain all the water. Cover the colander and leave it on your kitchen counter for 7-8 hours.


3. The beans will start sprouting on their own. You don’t have to do anything – isn’t that easy!

For Salad:

1. Once sprouts are ready; boil them in water for about 10 minutes until soft in consistency. Cooking makes them further digestible.

2. Chop all the vegetables and separate pomegranate seeds.

3. In a bowl combine sprouts with vegetables, pomegranate seeds.

4. Add the super simple dressing: lime juice, salt and pepper, cumin powder  and mix it well.

5. Garnish with chopped cilantro and mint leaves.

6. Serve at room temperature.

Summer salad, Vegetarian, vegan, high protein

2 People reacted on this

  1. Hello Zarana,
    Thanks for this dish! (mung-moth beans salad page)
    I came to this page.. while trying to find few comments which mentions whether these sprouted mung-moth beans are easier to digest. In the past I used to have it once in a while..but realized causing flatulence, which my body is quite susceptible to with weak digestion.
    I need to try this salad again (maybe cooking will make it more digestible), but I’m currently trying to gain weight with light in digestion foods..and I’m a pure vegetarian.


    1. Hello,

      Yes soaking, sprouting and cooking makes beans much more digestible and also helps in reducing amount of lectins in them. I hope you can try and enjoy this salad.

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