Moong Sprouts Apple Salad

Name: Moong Sprouts Apple Salad
Prep time: 10 min
Total time: 10 min
Yield: 4 people
Ingredients: 2 ½ cup moong sprouts; 1 green apple (diced into fine cubes comes to about ¾ cups); 2 cucumbers (diced into fine cubes comes to approx 2 cups); ½ cup onions; ½ cup pomegranate seeds; 2 finely chopped green chillies (optional); 1 tablespoon kasundi (mustard paste); 3 tablespoons red wine vinegar; 3 tablespoons olive oil; 1 tablespoon honey; 1 teaspoon salt; ½ teaspoon crushed black pepper; 10 chat puris; 10 pani puris; 2 cucumbers

Moong Sprouts Apple Salad – 3 Ways

Easy, healthy, and super versatile, this Moong Sprouts Apple Salad is a must have on your Diwali table! It’s got a herby, tangy dressing with the delicious addition of green apple – perfectly sweet and crunchy

Serves 4 people

Prep 10 minutes

Total 10 minutes

Jump to the recipe

This year, we’re doing Diwali healthy-ish style. That means super fresh dishes made with ingredients that are good for you, without compromising on taste of course! This Moong Sprouts Apple Salad is one of those recipes and it’s perfect for your Diwali table. And trust me, this healthy sprouts salad is anything but boring!

It’s herby, tangy, crunchy and slightly sweet making this a super refreshing appetizer to serve. Eat it with papdi, add it to pani puri, or stuff it in some cucumber boats with a whole lot of sev like I have – either way, this one’s a banger!

Ingredients Overview

The main component of this salad is moong sprouts, but we also add green apple, cucumber, pomegranates, and some onions and green chilli for a pungent kick. The vinaigrette dressing is zingy and sweet with kasundi, red wine vinegar, olive oil and honey.

We serve this sprouts salad in 3 ways – with chat puris, in pani puris, and stuffed inside cucumbers to put together a gorgeous and super versatile Diwali snack platter.

Frequently Asked Questions

Whether you make this moong sprouts salad three ways or just one, it’s going to be a biggg hit! The flavours and textures are just THAT good and a refreshing salad is just what you need to kick off a Diwali party, IMO!

I’d love to see these on your festive table this year so send me pics over on my IG @my_foodstory and be sure to stay tuned for more of my Diwali recipes coming up!

This article was written by Navya Khetarpal.

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The recipe

Crunchy, zesty, tangy, this moong sprouts and apple salad makes for a healthy Diwali starter or snack. Served in 3 different ways for a fun twist each time!

Serves 4 people
Prep 10 minutes
Total 10 minutes

Ingredients

For salad

2 ½ cup moong sprouts
1 green apple (diced into fine cubes comes to about ¾ cups)
2 cucumbers (diced into fine cubes comes to approx 2 cups)
½ cup onions
½ cup pomegranate seeds
2 finely chopped green chillies (optional)

For vinaigrette dressing

1 tablespoon kasundi (mustard paste)
3 tablespoons red wine vinegar
3 tablespoons olive oil
1 tablespoon honey
1 teaspoon salt
½ teaspoon crushed black pepper

For serving

10 chat puris
10 pani puris
2 cucumbers

Method

1
Take all ingredients for vinaigrette in a jar & shake it well to make the dressing.
2
Take all the salad ingredients in a large bowl, add half the portion of the prepared vinaigrette dressing, give it a good mix & refrigerate until you serve.

Serving suggestions

3
Using chat puri: Take the salad in a medium sized plate, place chat puris poked around the edges of the plate and serve.
4
Using pani puri: Crack the top of the puri, fill each puri with the salad and serve.
5
Using cucumbers: Cut cucumbers into half & then lengthwise. scoop out the seeds & soft pulp from each half, and you will have 4 boat shaped pieces from each cucumber. Fill salad in each cucumber boat and serve.

Notes

If green apple is unavailable, replace it with red apple & it will taste equally good. I have provided 3 suggestions for serving the salad, but it may be had as is and it tastes very good.

Nutrition

Calories 654 kcal
Carbohydrates 106 g
Protein 34 g
Fat 13 g
Saturated Fat 2 g
Polyunsaturated Fat 2 g
Monounsaturated Fat 8 g
Sodium 726 mg
Potassium 2163 mg
Fiber 26 g
Sugar 26 g
Vitamin A 392 IU
Vitamin C 24 mg
Calcium 227 mg
Iron 10 mg

Common questions

Can I use other sprouts for this recipe?

Yes of course! All types of lentil sprouts will work great here but feel free to use any sprouts of your liking. Make sure you cook the sprouts well until tender though! You can then cool them and then add to the salad mix.

Can I make this ahead?

Yep! You can make the sprouts salad ahead and store it in an airtight container in the fridge. When you’re ready, simply assemble everything and serve cold. This moong sprouts salad will remain fresh in the fridge for up to a day.

How to store leftovers?

Store leftover salad in an airtight container in the fridge. I’d recommend you only store the salad and not the cucumber boats – those are best eaten fresh!