Sprouted Green Gram Salad/Moong Bean Kosambari

Sprouted green gram salad /sprouted moong bean kosambari is a popular fresh mixed vegetable salad served at most weddings and festive occasions in Karnataka (southern part of India). It is called Kosambari in Kannada ( a language spoken in Karnataka) and you will find this highly nutritious low calorie salad as a staple in every meal served there.

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Going through my posts on my blog, I realized that salads are something I have totally ignored. We try to have some type of salad with our meal everyday and being a very simple dish, it never occurred to me that I should share this easy recipe with you all!! Now, is it not silly of me?

I had just made mooga ghushi (a curry using sprouted green gram in a coconut based gravy) and had some sprouts leftover in my refrigerator.  Those lovely green sprouts inspired me to make this easy salad today!!

sprouts

Fall is just around the corner and although it is cloudy and mildly sunny outside, it still feels like summer.  Sometimes, there is a cool breeze (especially during the nights) and having a salad gives a satisfying accompaniment to our lunch.

Kosambari is a very flexible salad (as most salads).  The main ingredient is a protein, like any type of dal.  Traditionally, split yellow moong dal is added (you need to soak this dal in water for about an hour at the least and drain) along with any fresh vegetable normally used in salads. Some people add chana dal (split chickpea or Bengal gram dal) instead of moong dal.

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I have used cucumber, carrots and tomatoes along with sprouts to make this colorful salad with a crunch and texture of coconut!!

Play around with the ingredients to make this your favorite!! Addition of peanuts, raisins, pomegranate or even dates will raise it to an exotic and more nutritious level!! Feel free to omit the sprouts and use peanuts or dal for the protein content.

Karnataka style Kosambari is a great and healthy way to add freshness and crunch to your meal.

Sprouted Green Gram Salad/Sprouted Moong Bean Salad
Sprouted Green gram salad or Kosambari is a highly nutritious, low calorie salad, full of protein packed sprouts and fresh vegetables like carrots, cucumbers, tomatoes etc. It adds a nice crunch and freshness to your meal!!
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285 calories
33 g
0 g
17 g
5 g
14 g
541 g
461 g
19 g
0 g
2 g
Nutrition Facts
Serving Size
541g
Amount Per Serving
Calories 285
Calories from Fat 141
% Daily Value *
Total Fat 17g
26%
Saturated Fat 14g
68%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 461mg
19%
Total Carbohydrates 33g
11%
Dietary Fiber 10g
40%
Sugars 19g
Protein 5g
Vitamin A
244%
Vitamin C
111%
Calcium
11%
Iron
13%
* 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. 1 cucumber, peeled and chopped into small pieces
  2. 1 carrot, peeled and grated
  3. 1 tomato, deseeded and chopped into small pieces
  4. ½ cup sprouted green gram/moong bean
  5. ¼ cup grated coconut (optional, but adds texture and flavor!!)
  6. 2 green chilies/jalapenos, finely chopped
  7. Juice of ½ lemon or lime
  8. Salt to taste
  9. 2 tablespoons chopped coriander leaves
  10. 2 tablespoons finely chopped green onions (optional)
Tempering or seasoning
  1. 2 teaspoons coconut oil
  2. ½ teaspoon mustard seeds
  3. Few curry leaves
Instructions
  1. In a serving bowl, mix the cucumber, carrots, tomato, sprouts, coconut, sprouted green gram, salt to taste and lemon/lime juice.
  2. Stir in the green onions and coriander leaves.
If you need to season or temper
  1. Heat the oil in a small saucepan, and once hot, add the mustard seeds.
  2. Once the seeds start spluttering, add the curry leaves and add this seasoning to the salad.
  3. Mix well and serve immediately or slightly chilled!!
Notes
  1. To sprout the whole moong bean, soak them in water for at least 8 hours. Drain the water and keep the drained moong bean (keep them slightly wet) in a closed bowl for about a day in a warm place. You will see them sprouting. Once they are sprouted, use them in different dishes or in salads. They can be refrigerated for 3 to 4 days in a closed container.
  2. Addition of coconut and tempering or seasoning of the salad is optional, but adds to the flavor and gives it an authentic south Indian touch.
  3. Addition of salt releases the water of the vegetables, so try to add salt just before serving.
  4. Onions can be added to enhance the flavor. Feel free to add your own choice of vegetables.
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calories
285
fat
17g
protein
5g
carbs
33g
more
Curry and Vanilla http://www.curryandvanilla.com/

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