Looking for a healthy meal? Sprouted moong paneer salad adds a fresher lunch option to your busy days with protein, fibre, and a lemon tahini dressing. Salads have a different fanbase. Some find it boring, while fitness enthusiasts love to have a bowlful of salad. How about adding some crunch and flavour to the bowl? This easy sprouted moong paneer salad can be your go-to when in search of a healthy option to start your day.Sprouted Moong Paneer Salad (Freepik)Made with moong bean sprouts, paneer cubes, chopped veggies, and a tangy lemon tahini dressing, this salad will be light and full of flavour. Not just that, this salad bowl comes together in minutes. With this naturally gluten-free option, you can keep your weight in control no matter how much you eat.Do you know that moong dal sprouts are a 'wonder food' to add to your daily diet? Owing to their rich nutrients, fibre, Vitamin B, Vitamin C and K, and lower amount of calories, sprouted moong beans are considered super healthy. Also, sprouted moong dal has antioxidants and raises oxygen levels, which help the body get rid of toxins. Additionally, sprouting raises the amount of minerals and vitamins, such as vitamin D.Paneer is another gem present in this dish. You can find a lot of nutrients present in paneer. Vitamins A, E, D, C, K, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, biotin, vitamin B9, folate, vitamin B12, and minerals like calcium, phosphorus, potassium, magnesium, fluoride, zinc, sodium, iron, copper, manganese, and selenium. Paneer also contains antioxidants that helps the body's immune system as well as bone density. Additionally, the zesty lemon tahini dressing brings in the touch of vitamin C to the bowl.A Comparison Between Sprouted Moong Paneer Salad vs Regular Sprout SaladFeatureSprouted Moong Paneer Salad With Lemon Tahini DressingRegular Sprout SaladMain protein sourcesSprouted moong, paneer, and tahiniPrimarily sproutsTextureCreamy paneer, crunchy vegetables, and tahini dressingMostly crunchy and lightFlavour profileTangy, nutty, mildly spicy, and savouryUsually tangy and lightly spicedDressingLemon tahini dressing with garlic and cuminLemon juice, salt, or a basic seasoning mixRichnessQuite rich because of paneer and tahiniLighter and simplerMeal suitabilityGood for a healthy lunchSuitable as a side dish or lighter snackCustomisationCapsicum, pomegranate, chilli flakes, coriander, and optional seared paneerOnion, tomato, lemon juice, and herbsPreparation stylePreviously cooked sprouts and paneer can just stay freshUsually assembled with plain sprouts and chopped vegetablesProtein content21.9 g per servingUsually lowerWeight-loss meal planningA measured portion can work as a complete lunchOften needs an additional protein source for a fuller mealQuick Recipe OverviewPreparation time: 12 minutesCooking time: 5 minutesServings: 1 filling lunch bowlDifficulty level: EasyRecipe type: Vegetarian, protein-rich lunchIngredientsFor the saladMoong dal: 50 g (dry weight), soaked overnight, sprouted, thoroughly cooked, and chilledPaneer: 100 g, chopped into small cubesTomato: 50 g, finely choppedOnion: 50 g, finely choppedCapsicum: 30 g, choppedGreen chillies: 2, finely choppedFresh coriander leaves: 1 to 2 tablespoons, finely choppedPomegranate arils: 2 tablespoonsChaat masala powder: 1.5 teaspoonsBlack salt or regular salt: As per tasteFor lemon tahini dressingTahini: 2 teaspoonsLemon juice: 2 teaspoonsGarlic: 1 small clove, finely mincedRoasted cumin powder: ¼ teaspoonBlack pepper: ¼ teaspoonChilli flakes: ¼ teaspoonWarm water: 1 to 2 teaspoons, added gradually for a pourable consistencyOil: 1 teaspoon for lightly searing the paneer cubesStep-by-Step Recipe GuideUse thoroughly cooked and chilled moong sprouts prepared earlier for a genuine no-cook assembly. When the sprouts have not been cooked beforehand, steam them until properly cooked while retaining a pleasant texture. Drain excess water and let them cool completely.Keep the paneer cubes fresh for the quickest version. For a lightly crisp texture, heat 1 teaspoon of oil in a non-stick pan and sear the cubes until the edges turn golden. Let them cool before adding them to the salad.Add tahini, lemon juice, minced garlic, roasted cumin powder, black pepper, chilli flakes, and a small pinch of salt to a bowl. Whisk in warm water gradually until the dressing becomes smooth and easy to drizzle.Add the cooked chilled sprouts, paneer, tomato, onion, green chillies, capsicum, and coriander leaves to a large mixing bowl.Sprinkle chaat masala and a small amount of black salt or regular salt over the vegetables.Pour the lemon tahini dressing over the salad and toss gently until every ingredient is evenly coated.Adding a small amount of olive oil to the salad can make it naturally filled with more good fatsAdd pomegranate arils for a mildly sweet contrast when desired. Serve immediately or refrigerate briefly before serving.Tips To Make This Sprouted Moong Salad HealthierYou can skip the use of oil in this salad recipe to make it healthier.Sprouted moong must be cooked properly before adding them to the salad.You can consider adding more vegetables to the salad to increase the amount of fibre and minerals in it.Try to control the usage of salt seasoning in this sprouted moong salad recipe so that your weight loss goals remain intact.Control the portion of tahini used in the recipe to minimize the calorie count of the entire salad bowl.Sprouted Moong Paneer Salad: Detailed Nutritional ProfileThe exact nutrient content changes with paneer type, tahini quantity, optional toppings, and salt. The macronutrient values below are the supplied figures. The micronutrient ranges are practical estimates for one serving.NutrientApproximate Amount Per ServingMain Sources in the SaladCalories240.4 kcalSprouted moong, paneer, and tahiniProtein21.9 gPaneer, sprouted moong, and tahiniCarbohydrates11.2 gSprouted moong, tomato, onion, capsicum, and optional pomegranateTotal fats12 gPaneer and tahiniDietary fibreApproximately 3–5 gSprouted moong, vegetables, tahini, and optional pomegranateCalciumApproximately 250–350 mgPaneer and tahiniIronApproximately 1.5–2.5 mgSprouted moong, tahini, coriander, and vegetablesMagnesiumApproximately 45–75 mgSprouted moong and tahiniPhosphorusApproximately 250–350 mgPaneer, sprouted moong, and tahiniPotassiumApproximately 350–550 mgSprouted moong, tomato, onion, capsicum, and corianderZincApproximately 1.5–2.5 mgPaneer, sprouted moong, and tahiniSodiumVariable according to seasoningPaneer, chaat masala, black salt, or regular saltVitamin CApproximately 20–40 mgLemon juice, tomato, capsicum, green chillies, and corianderFolate or vitamin B9Approximately 50–100 mcgSprouted moong, coriander, capsicum, and tomatoVitamin AApproximately 80–180 mcg RAECapsicum, tomato, coriander, and green chilliesVitamin KApproximately 15–45 mcgCoriander and vegetablesVitamin B12Approximately 0.3–0.8 mcgPaneerVitamin EApproximately 0.5–1.5 mgTahini and vegetablesThis sprouted moong paneer salad gives busy days a fresher lunch option with protein, vegetables, and a bright lemon tahini dressing. With cooked chilled sprouts prepared ahead, you can assemble the bowl quickly and adjust seasoning easily.Frequently Asked Questions1. Can the salad be prepared ahead?You can refrigerate the components separately, then add the dressing shortly before serving to preserve the vegetables’ texture and freshness.2. Can paneer be replaced?Yes, you can. Instead of paneer, you can use firm tofu for this sprouted moong salad recipe.3. Is the salad completely no-cook?It becomes no-cook when thoroughly cooked chilled sprouts are prepared earlier; raw sprouts should not be used as the default.Healthy FoodHealthy DietHealthy RecipesWeight Loss DietWeight LossFitness GoalSee Less