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Sprouted Mung Bean Salad with Water Chestnuts – vegetarian recipe
Stav Kogan

Sprouted Mung Bean Salad with Water Chestnuts

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 6 servings
Calories: 150
Ingredients Method Nutrition

Ingredients
  

  • 2 cups (7 oz / 200g) Sprouted mung or aduki beans — grown from 1 cup / 6.9 oz (195g) whole dried beans
  • 0.75 cup (4.5 oz / 130g) Sliced water chestnuts
  • 0.75 cup (4 oz / 115g) Yellow or red bell pepper — 1 small pepper, stemmed, seeded, and diced
  • 0.5 cup (2 oz / 60g) Chopped celery
  • 0.33 cup (2.8 oz / 80g) Plain yogurt (or a 50/50 mix of yogurt and sour cream)
  • 2 tbsp Olive or avocado oil . / 1 oz (28g)
  • 1 tbsp Fresh lemon juice . / 0.5 oz (15g)
  • 1 tsp Dry-roasted crushed cumin seeds . / 0.1 oz (2g)
  • 0.5 tsp Herb or celery salt . / 0.1 oz (3g)
  • 0.25 tsp Cayenne pepper or paprika . / 0.02 oz (0.5g)
  • 0.25 cup (1.1 oz / 30g) Toasted sliced almonds
  • 6 whole (1.5 cups) (9 oz / 255g) Small tomatoes — cut into flower garnishes
  • Calories: 150 kcal
  • Carbohydrates 16g
  • Protein 5g
  • Fat 8g
  • Saturated Fat 1.2g
  • Fiber 3.5g
  • Sodium: 210mg
  • 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.

Method
 

  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.
  7. 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.
  8. 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.
  9. Warm or damp sprouts will instantly wilt the dressing.
  10. Rinse 1 cup (195 g / 6.9 oz) of dried whole green mung beans. Soak them in cool water for 8 to 12 hours.
  11. Drain thoroughly, then rinse again.
  12. 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.
  13. Rinse once halfway through, until tiny 0. 25-inch tails emerge. This step helps form Sprouted Mung Bean Salad ingredients.

Nutrition

Calories: 150kcalCarbohydrates: 16gProtein: 5gFat: 8g

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