Ultimate Sprouted Mung Bean Salad with Water Chestnuts

• Prep Time: 10 minutes (after assembling ingredients)
• Servings: 6

Chef's Notes for the Best Sprouted Mung Bean Salad

Choose a fresh, barely sprouted bean mix for this Sprouted Mung Bean Salad, with sprout tails 0.25 to 0.5 inches.

Avoid thick, waterlogged supermarket bean sprouts intended for stir-fries.

Therefore, fresh sprouts soften and release water when heated or dressed, so assemble and dress the salad immediately before serving.

Ingredients for Sprouted Mung Bean Salad

For the Salad Base:

• Sprouted mung or aduki beans: 2 cups / 7 oz (200g) — grown from 1 cup / 6.9 oz (195g) whole dried beans
• Sliced water chestnuts: 0.75 cup / 4.5 oz (130g)
• Yellow or red bell pepper: 0.75 cup / 4 oz (115g) — 1 small pepper, stemmed, seeded, and diced
• Chopped celery: 0.5 cup / 2 oz (60g)

This Sprouted Mung Bean Salad section describes the Creamy Cumin Dressing.

• Plain yogurt (or a 50/50 mix of yogurt and sour cream): 0.33 cup / 2.8 oz (80g)
• Olive or avocado oil: 2 tbsp. / 1 oz (28g)
• Fresh lemon juice: 1 tbsp. / 0.5 oz (15g)
• Dry-roasted crushed cumin seeds: 1 tsp. / 0.1 oz (2g)
• Herb or celery salt: 0.5 tsp. / 0.1 oz (3g)
• Cayenne pepper or paprika: 0.25 tsp. / 0.02 oz (0.5g)

For the Garnish:

• Toasted sliced almonds: 0.25 cup / 1.1 oz (30g)
• Small tomatoes: 6 whole (approx. 1.5 cups) / 9 oz (255g) — cut into flower garnishes

Step-by-Step Sprouted Mung Bean Salad Instructions

1. Steam the sprouted mung beans for 5 to 7 minutes and cool completely if you prefer to remove their raw edge, or leave them crisp and raw.
2. Combine the sprouted mung beans, sliced water chestnuts, diced bell pepper, and chopped celery in a large serving bowl.
3. Add the olive oil, lemon juice, plain yogurt, herb salt, crushed cumin seeds, and cayenne pepper into a screw-top mason jar.
4. Fasten the lid tightly and shake vigorously for 20 to 30 seconds until the dressing is fully emulsified and creamy.
5. Pour the creamy dressing over the salad mixture immediately before serving and toss gently to coat the vegetables without bruising the sprouts.
6. Sprinkle the toasted sliced almonds over the top, arrange the cut tomato flowers around the edge of the bowl, and serve right away.

Nutritional Information for Sprouted Mung Bean Salad

Serving Size: 1 bowl (1/6 of total recipe)

• Calories: 150 kcal
• Carbohydrates: 16g
• Protein: 5g
• Fat: 8g
• Saturated Fat: 1.2g
• Fiber: 3.5g
• Sodium: 210mg

Pro Tips for the Best Sprouted Mung Bean Salad

• Keep the Sprout Tails Short: Sprout your whole mung beans just until the white tails reach 0.25 to 0.5 inches (6 mm to 1.5 cm). At this stage, the beans retain a dense, nutty crunch rather than turning soft and watery like long stir-fry sprouts.
• Chill After Steaming: If you choose to steam the sprouts for 5 to 7 minutes to remove their raw edge, spread them out on a paper towel-lined tray to cool and dry completely before tossing. Warm or damp sprouts will instantly wilt the dressing.
• Crush Whole Cumin Seeds Fresh: Instead of using pre-ground cumin, toast whole cumin seeds in a dry skillet over medium heat for 60 to 90 seconds until fragrant, then crush them coarsely in a mortar and pestle. The volatile oils completely transform the yogurt dressing.
• Wait Until the Last Second to Dress: Acid and herb salt draw moisture out of fresh vegetables and sprouts rapidly. Keep the chopped salad base, the shaken mason jar dressing, and the toasted almonds separate until the exact moment you sit down to eat.

Frequently Asked Questions About Sprouted Mung Bean Salad (FAQ)

How do I sprout mung beans at home for Sprouted Mung Bean Salad?

Rinse 1 cup (195 g) of dried whole green mung beans. Soak them in cool water for 8 to 12 hours. Drain thoroughly, then rinse again. Place the beans in a breathable sprouting jar or a colander covered with a damp kitchen towel.

Leave them in a warm, dark spot for 12 to 24 hours. Rinse once halfway through, until tiny 0.25-inch tails emerge. This step helps form Sprouted Mung Bean Salad ingredients.

Can I make this Sprouted Mung Bean Salad ahead of time for meal prep?

You can prep all the components up to 24 hours in advance, but do not combine them early. Store the sprouted beans and chopped vegetables in an airtight container lined with a dry paper towel in the fridge, keep the creamy cumin dressing in its sealed mason jar, and store the toasted almonds at room temperature. Toss everything together just before serving.

How can I make this Sprouted Mung Bean Salad vegan and dairy-free?

Replace the plain dairy yogurt (or sour cream mixture) with an equal amount (0.33 cup / 80g) of unsweetened, plain plant-based yogurt—such as thick coconut milk yogurt, cashew yogurt, or almond milk Greek-style yogurt. The lemon juice and roasted cumin will give it the exact same tangy, creamy profile.

What can I substitute for mung beans in Sabbath Moong Salad?

Sprouted aduki (adzuki) beans are the closest traditional substitute and are specified in the original recipe. You can also use sprouted brown or green lentils, sprouted moth beans (matki), or a crunchy store-bought sprouted lentil and bean trio, provided the sprouts are short and crisp.