Moong Dal Crunch Salad
Lightly cooked moong dal with crunchy vegetables, chaat masala, lemon and peanuts.
- Prep
- 15 min
- Moong soak
- 30 min
- Cook
- 10–15 min*
- Cool
- 10 min
- Serves
- 2–3
Ingredients
- ½ cup yellow moong dal (split yellow lentils)
- 1 small cucumber, finely chopped
- 1 tomato, finely chopped
- 1 small onion, finely chopped
- 1 small carrot, grated or finely chopped
- Fresh coriander, chopped
- 1–2 tsp lemon juice
- 1 green chilli, finely chopped (optional)
Seasoning
- Chaat masala
- Red chilli powder
- Salt to taste
- 1–2 tbsp crushed peanuts
Nutrition
Per serving (1/3 of batch), estimated
- Calories
- 175 kcal
- Protein
- 10.2 g
- Carbohydrates
- 29.4 g
- Fat
- 2.9 g
- Fibre
- 7.5 g
Method
- 1
Soak the moong dal for 30 minutes.
- 2
Cook until just soft but still slightly crunchy (avoid overcooking).
- 3
Drain excess water and allow it to cool slightly.
- 4
Add cucumber, tomato, onion, carrot, coriander, lemon juice, and green chilli.
- 5
Season with chaat masala, red chilli powder, and salt.
- 6
Add crushed peanuts for crunch and healthy fats.
- 7
Mix well and serve fresh.
Moong adds protein and fibre, while the raw vegetables bring crunch. If raw foods feel difficult to digest, lightly steam or sauté some of the vegetables instead of abandoning the salad entirely.
Notes
Nutrition basis: Based on 3 servings; ½ cup dry moong ≈100 g (whole mung database proxy), 1½ tbsp peanuts. For 2 servings multiply by 1.5. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.
* Cook 10–15 min until tender.