Mungo’s Salad Recipe: Fresh Ideas for Healthy Meals

Refreshing, nutritious, and packed with vibrant flavors, Mungo’s salad is a delightful dish that brings a unique twist to your everyday salad routine. This recipe highlights the star ingredient—mung beans—known for their high protein content and numerous health benefits.

Whether you’re looking for a light lunch, a wholesome side dish, or a vegan-friendly meal option, Mungo’s salad fits the bill perfectly. Its combination of fresh vegetables, aromatic herbs, and a tangy dressing creates a harmonious balance that will keep your taste buds excited and your body fueled.

Plus, it’s incredibly easy to prepare, making it a fantastic choice for busy weeknights or meal prepping. Let’s dive into this delicious recipe and discover why Mungo’s salad deserves a place at your dining table.

Why You’ll Love This Recipe

Mungo’s salad is not just tasty; it’s a powerhouse of nutrition and versatility. The mung beans offer a hearty source of plant-based protein and fiber, helping keep you full and satisfied.

This salad is naturally gluten-free, vegan, and packed with fresh ingredients that contribute essential vitamins and minerals.

Its bright, zesty dressing adds a refreshing touch that complements the earthy mung beans and crisp vegetables perfectly. Whether served as a standalone meal or paired with other dishes, this salad is both light and filling.

Plus, it’s a wonderful way to introduce mung beans into your diet if you haven’t tried them before. Prepare it in advance, and you’ll have a delicious, healthy option ready to go whenever hunger strikes.

Ingredients

• 1 cup dried mung beans (or 2 cups cooked mung beans)
• 1 medium cucumber, diced
• 1 medium tomato, chopped
• 1 small red onion, finely chopped
• 1/2 cup fresh coriander (cilantro), chopped
• 1/4 cup fresh mint leaves, chopped
• 1 small green chili, finely sliced (optional)
• Juice of 1 lemon
• 2 tablespoons olive oil
• 1 teaspoon cumin powder
• Salt and pepper to taste
• 1/2 teaspoon chaat masala (optional, for authentic flavor)

Equipment

• Medium saucepan for boiling mung beans
• Colander for draining mung beans
• Large mixing bowl
• Knife and chopping board
• Measuring cups and spoons
• Mixing spoon
• Serving bowl or plate

Instructions

1. Rinse the mung beans thoroughly under cold running water to remove any dust or impurities.
2. Cook the mung beans: Place mung beans in a saucepan and cover with water (about 3 cups). Bring to a boil, then reduce heat and simmer for 25-30 minutes until the beans are tender but still hold their shape. Drain and let cool.
3. Prepare the vegetables: While mung beans are cooking, dice the cucumber, chop the tomato, finely chop the red onion, and chop the coriander and mint leaves.
4. Make the dressing: In a small bowl, whisk together the lemon juice, olive oil, cumin powder, salt, pepper, and chaat masala (if using).
5. Combine salad ingredients: In a large mixing bowl, add the cooled mung beans, prepared vegetables, herbs, and sliced green chili.
6. Pour the dressing over the salad and toss gently but thoroughly to coat all ingredients evenly.
7. Adjust seasoning: Taste and add more salt, pepper, or lemon juice as needed for your preferred flavor balance.
8. Chill and serve: For best results, refrigerate the salad for at least 30 minutes to allow flavors to meld before serving.

Tips & Variations

To soak mung beans overnight before cooking, reduce cooking time by half, which helps preserve nutrients and improves digestibility.

For added texture and flavor, consider tossing in some toasted nuts like almonds or cashews. You can also add diced avocado for creaminess or swap the lemon juice for lime juice for a different citrus note.

If you prefer a spicier salad, increase the amount of green chili or add a pinch of red chili flakes. For a Mediterranean twist, try adding chopped olives and a sprinkle of sumac.

Vegetable-wise, bell peppers or grated carrots also work wonderfully in this salad.

Nutrition Facts

Serving Suggestions

Mungo’s salad is versatile and pairs beautifully with a wide range of dishes. Serve it as a light lunch on its own or alongside warm flatbreads like naan or pita for a satisfying meal.

It complements grilled vegetables, roasted tofu, or any vegan protein dish perfectly. For a refreshing summer meal, serve chilled with a glass of iced herbal tea.

For more fresh and vibrant salad ideas, check out our Baby Spinach Salad Recipe Vegan: Fresh & Easy Ideas or explore Afghan Vegetarian Pulao Recipe Easy and Delicious Guide for a hearty side dish complement.

Conclusion

Mungo’s salad is a fantastic addition to any kitchen repertoire, especially for those seeking a nutritious, flavorful, and easy-to-make salad. Its wholesome mung beans provide a satisfying base, while the fresh vegetables and herbs brighten each bite.

This salad is perfect for meal prep, quick lunches, or as a side to your favorite dishes.

Its flexible nature allows for endless customization, so you can tailor it to your taste preferences or dietary needs. If you’re keen on exploring more plant-based recipes, don’t miss out on our Vegan Recipes No Tofu: Delicious Plant-Based Meals for more inspiration.

Give this recipe a try and enjoy a burst of freshness and health in every forkful!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Mungo’s Salad Recipe”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A fresh and vibrant salad featuring mung beans, crisp vegetables, and a tangy dressing. Perfect as a light meal or a healthy side dish.”, “prepTime”: “PT15M”, “cookTime”: “PT20M”, “totalTime”: “PT35M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 cup dried mung beans”, “4 cups water”, “1 medium cucumber, diced”, “1 medium tomato, diced”, “1/2 red onion, finely chopped”, “1/4 cup fresh cilantro, chopped”, “1 lemon, juiced”, “2 tablespoons olive oil”, “1 teaspoon ground cumin”, “Salt to taste”, “Black pepper to taste”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Rinse mung beans and soak for 2 hours.”}, {“@type”: “HowToStep”, “text”: “Drain and cook mung beans in water for 15-20 minutes until tender.”}, {“@type”: “HowToStep”, “text”: “Drain and let mung beans cool.”}, {“@type”: “HowToStep”, “text”: “In a large bowl, combine mung beans, cucumber, tomato, red onion, and cilantro.”}, {“@type”: “HowToStep”, “text”: “In a small bowl, whisk lemon juice, olive oil, cumin, salt, and pepper.”}, {“@type”: “HowToStep”, “text”: “Pour dressing over salad and toss gently to combine.”}, {“@type”: “HowToStep”, “text”: “Serve chilled or at room temperature.”}], “nutrition”: {“calories”: “180 kcal”, “proteinContent”: “12 g”, “fatContent”: “7 g”, “carbohydrateContent”: “20 g”}}