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healthy mung bean salad in a bowl

Healthy Mung Bean Salad

By Jigna
This Healthy Mung Bean Salad is nutritious, light yet filling, satisfying, wholesome, and comforting. It is loaded with vegetables, protein-packed, delicious, and flavorful!
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Cuisine Indian
Course Salad, Side Dish
Diet Healthy, Jain, Vegetarian
Servings 4

Ingredients
  

For Cooking the Mung Beans

  • ½ cup (110g) mung beans
  • Water to boil mung beans
  • ½ teaspoon salt

For the Dressing

  • 1 tablespoon olive oil
  • 2 tablespoon lemon juice (or to taste)
  • ½ teaspoon salt (add to taste)
  • ½ teaspoon freshly ground black pepper
  • 1 teaspoon ground roasted cumin
  • ½ teaspoon red chili powder
  • ½ teaspoon chaat masala

Vegetables and Herbs

  • ½ cup finely chopped green peppers
  • ½ cup finely chopped cucumbers
  • ½ cup finely chopped celery
  • 1 medium tomato (finely chopped)
  • 3 tablespoon finely chopped cilantro

Topping (optional)

  • 100 g paneer cubes

Instructions
 

Boiling the Mung Beans

  • Wash whole mung beans with water 2-3 times and soak in enough water for at least 6 hours or overnight.
  • After soaking, drain the water entirely from the mung beans.
  • Bring 3 cups of water to boil in a pan, then add the drained mung beans and salt. Cook the mung beans on medium-high heat until soft and thoroughly cooked but not mushy. It will take about 15-20 minutes.
  • Once the beans are cooked, drain the water and allow the beans to cool completely.

Making the Dressing

  • Add oil, lemon juice, salt, pepper, ground cumin, red chili powder, and chaat masala to a small bowl. Whisk well to combine. To make the salad oil-free, skip adding oil.

Assembling the Salad

  • In a large mixing bowl, add boiled mung beans, chopped vegetables, and cilantro. Gently mix to combine.
  • Pour the dressing over the salad and toss gently to combine everything well. Taste and adjust the seasonings as required.
  • Top the salad with paneer cubes if desired, and enjoy!

Storing Suggestions

  • This Mung Bean Salad is best served on the same day it is made. However, leftovers can be stored in an airtight container and refrigerated for two days.

Notes

  1. Mung Beans: I highly recommend soaking the mung beans for at least 6 hours or overnight. Also, it is important how you cook the mung beans. The beans should be thoroughly cooked but not mushy for the salad. So, cooking them on the stovetop in boiling water is the best way. Cooking them in a pressure cooker or instant pot will make them mushy and unsuitable for salad.
  2. Oil-Free: To make this salad oil-free, skip the oil and add the rest of the dressing ingredients.
  3. Paneer: It is optional to add paneer. You can skip them, especially if you are on a vegan diet.
  4. Serving: This recipe is suitable for four people if you serve this salad as a side dish. But it will serve two people as a light lunch or dinner.
  5. Make-Ahead: You can make this salad in advance. Mix the boiled mung beans and vegetables, cover them tightly, and refrigerate until serving. When ready to serve, add dressing and cilantro, toss well, and serve.

Nutrition (Approximate Values)

Calories : 193kcalCarbohydrates : 20gProtein : 11gFat : 10gSaturated Fat : 4gPolyunsaturated Fat : 1gMonounsaturated Fat : 3gCholesterol : 17mgSodium : 607mgPotassium : 447mgFiber : 5gSugar : 3gVitamin A : 264IUVitamin C : 20mgCalcium : 168mgIron : 2mg
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