Mung Bean Sprouts, Mango and Sweet Corn Salad

Bean sprouts, Mango and Sweet Corn salad is a healthy combination of high protein sprouted mung beans, tangy raw mango and crunchy sweet corn with a spicy tempering of chilli powder and mustard seeds. It gives a healthy element to any meal.

I cannot remember the last time it has been cold or even cool the last few days! The sun is up very early (I can vouch for it as it hits my eye every morning I indulge in my morning walks) and the days seem so long and hot.  Summer is here and everyone is looking for something to cool themselves down.

Although it is very hot, I dare not complain as now I can justify digging into bowls of ice cream any time of the day; my favorite kind of dessert! You must try my Mocha Almond Fudge ice cream which I had made a few weeks earlier; (need to make another batch again :)) or Mango flavored fruit filled popsicles or ice pops with chunks of frozen strawberries and grapes (you can use any fruit available now).

Another cooling dish you can eat now is salads. Fresh salads are cooling, refreshing and healthy with any meal and now that summers are here, it is the best time to munch on cool, fresh, crunchy vegetable salads in any combination you like or just bite into juliennes of carrots or cucumber for a fresh and cooling effect.

 Mango season is just starting and the markets are starting to flood with varieties of mangoes (yumm, cannot wait to indulge in them too; after all they are called “king of fruits”!). Raw mangoes have already hit the grocery shelves and every household in India is, I am sure, busy making their yearly stock of mango pickles.

My mother too makes some amazing variety of pickles and we have already emptied one bottle of mango and cauliflower pickles (will share the recipe soon) which she had prepared. I love to munch on wedges of raw mangoes dipped in a mixture of chilli powder and salt; but today, it found its way in my salad.

Frozen corn is always stocked up in my freezer section. I try to always have a batch of mung bean sprouts in my refrigerator.  So, mango, corn and bean sprouts salad it was.

Actually, there is no recipe in this; just finely chop raw mangoes (do not peel), boil sweet corn kernels and mix with chopped or grated peeled carrots (for extra beta carotene and Vitamin A). I stirred in some high protein mung bean sprouts and squeezed half a lemon for extra tang.

For a south Indian twist, temper this colorful salad with a seasoning of mustard seeds and red chilli powder (for spiciness) along with another south Indian favorite, hing/asafetida, in coconut oil. Mix well and health in a bowl is ready! It was so divine and crunchy, I would not mind munching on a bowl of this any time of the day!

Do try this no cook (well, you cannot call boiling corn cooking!!), vegan, healthy, colorful and nutritious sprouts, corn and mango salad today; you will not be disappointed.

While you are on the healthy salads trip, do try my other salads like Healthy Carrot and Beetroot Salad, Mediterranean Greek Salad or Sprouted Mung Bean Kosambari.

Now lets get to this simple vegan and healthy salad recipe.

Mango, Bean Sprouts and Sweet Corn Salad
Serves 3
Raw mango, sprouted mung beans, sweet corn kernels and carrots salad tempered with mustard seeds and red chilli powder with a twist of lemon.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
108 calories
15 g
0 g
6 g
2 g
4 g
117 g
80 g
7 g
0 g
0 g
Nutrition Facts
Serving Size
117g
Servings
3
Amount Per Serving
Calories 108
Calories from Fat 47
% Daily Value *
Total Fat 6g
8%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 80mg
3%
Total Carbohydrates 15g
5%
Dietary Fiber 3g
10%
Sugars 7g
Protein 2g
Vitamin A
75%
Vitamin C
31%
Calcium
2%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. ½ cup Mung Bean Sprouts
  2. ½ cup finely chopped raw mango
  3. ½ cup sweet corn kernels
  4. ½ cup finely chopped carrots
  5. 1/4 cup finely chopped tomatoes
  6. 2 tablespoons finely chopped coriander leaves/cilantro
  7. 2 teaspoons lemon/lime juice
  8. Salt to taste
  9. 2 teaspoons grated coconut (optional)
For tempering
  1. 1 tablespoon coconut oil
  2. ½ teaspoon mustard seeds
  3. ½ teaspoon to 1 teaspoon red chilli powder (depending upon how hot your want your salad)
  4. ¼ teaspoon hing/asafetida
Instructions
  1. Boil the sweet corn kernels till tender, about 5 to 8 minutes; let cool.
  2. In a mixing bowl, add boiled corn, chopped mangoes, chopped carrots, chopped tomatoes, mung bean sprouts and finely chopped coriander leaves.
  3. Add salt to taste, lemon juice and if using, grated coconut.
  4. Give it a good stir.
Prepare the tempering
  1. In a small saucepan, heat oil. Once the oil is hot, add mustard seeds.
  2. Mustard seeds will start to splutter and crackle. Now, add red chilli powder and asafetida and immediately remove from flame or heat.
  3. Add this tempering to the mixed salad and toss well.
  4. Serve crunchy, spicy, healthy mango, sprouts and corn salad at room temperature or as I love it, slightly chilled.
Notes
  1. If you do not have mango, you can omit it.
  2. Feel free to add any vegetable of your choice like cucumbers, capsicum or bell pepper, onions, beetroot etc.
  3. Addition of roasted peanuts or even cashew nuts add more crunch.
  4. Instead of chopping, carrots and mango can be grated and added.
  5. Instead of red chilli powder, you can spice up the salad with a few finely chopped jalapenos.
  6. To make mung bean sprouts, just soak the whole mung beans in water for about 4 to 6 hours and then drain. Keep these in a closed container for about 8 hours or even overnight in a warm place and you will notice small sprouts coming out of the beans. The longer you leave them, the longer these sprouts get. Make sure to sprinkle water on them if you feel they are too dry).
beta
calories
108
fat
6g
protein
2g
carbs
15g
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