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Life-Saving Sprouted Lentil Salad – vegetarian recipe
Stav Kogan

Life-Saving Sprouted Lentil Salad

An unforgettable, zesty sprouted lentil salad inspired by a street vendor in Rajasthan, India. This quick, healthy, and vegan dish is packed with protein, fiber, and flavor.
Prep Time 15 minutes
Cook Time 21 minutes
Total Time 36 minutes
Servings: 2 serving
Calories: 375

Ingredients
  

  • Some meals are unforgettable not just for their flavor, but for the story they carry. I first tasted this incredible sprouted lentil dish from a humble street vendor just outside the majestic Amber Fort in Rajasthan. The palace was breathtaking, but the meal became truly seared into my memory because it was very nearly my last. Moments after my final bite, I found myself in a tight spot between a historic fort wall and a surprisingly fast-moving elephant. I often wonder if the zesty, cooling flavors of the salad sharpened my senses just enough to leap out of the way. If so, I owe my life to a toothless old man and his masterful way with tomatoes and spice.
  • 2 tablespoons (30 ml / 1 fl oz) canola oil
  • 1 large red onion, thinly sliced
  • 4 tablespoons (60 ml / 2 fl oz) lemon juice
  • 2 Indian green chiles, finely chopped
  • 2 cloves of garlic, minced
  • ½ pound (225 g / 7.9 oz) ripe baby tomatoes, halved
  • 1 teaspoon (2 g / 0.07 oz) ground cumin
  • 1¼ teaspoons / 7g (0.25 oz) salt
  • 1 pound (450 g / 15.9 oz) sprouted lentils or mung beans
  • 1 cup (30 g / 1.06 oz) fresh cilantro, finely chopped
  • For the freshest taste and best texture, sprout your own mung beans at home. It's easy and rewarding!
  • Control the spice level by deseeding the green chiles for a milder flavor, or leave them in for an extra kick.
  • Don’t overcook the sprouts. The goal is to gently warm them, preserving their signature crunch and freshness.
  • This dish is fantastic served warm, but the flavors also meld beautifully as it cools, making it a great make-ahead option for lunch.

Method
 

  1. Place a frying pan over medium heat and add the oil.
  2. Once hot, add the sliced red onion and cook for 5 minutes until softened. 2.
  3. Pour in the lemon juice and continue to fry the onions for another 5 minutes, allowing them to absorb the bright, tangy flavor. 3.
  4. Add the finely chopped green chiles and minced garlic.
  5. Fry for 3 minutes, stirring occasionally, until the raw garlic aroma has cooked off. 4.
  6. Stir in the halved tomatoes and 6 tablespoons (90 ml / 3 fl oz) of water.
  7. Cook for 5 minutes, stirring frequently, until the tomatoes break down and become jammy. 5.
  8. Add the ground cumin and salt, followed by the sprouted lentils.
  9. Mix everything together thoroughly. 6.
  10. Continue to fry for just 3 minutes, until the sprouts are warmed through but still retain a slight crunch. 7.
  11. Remove the pan from the heat and fold in the freshly chopped cilantro.
  12. Serve immediately with buttery naan and yogurt for a perfect simple meal.

Nutrition

Calories: 375kcalCarbohydrates: 45gProtein: 15gFat: 14g

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