This nutrition-packed Mashed Potato Salad is bursting with rich savory and spicy flavors of capsicum, onion, green chilies, and crunchy sprouted mung beans! Topped with fresh coriander leaves and olive oil, the flavors merge in hung curd and this healthy sprouted moong salad promises to be low-calorie yet tastes heavenly!
Mashed Potato Salad is a hearty nutritious salad made with boiled potatoes, hung curd, sprouted mung beans, capsicum, onion, cucumber and tomato. Each part of this healthy weight-loss sprouted green gram salad is made from scratch and is a super easy recipe that gathers in no time.
This green bowl of sprouted salad with green beans, cucumber, coriander leaves and capsicum is so vibrant and decadent. Drizzled with olive oil and black pepper, this potato salad is going to be a hit in your family!
Team it with garlic bread or a bowl of soup to have a complete healthy meal!
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Why Would You Love This Recipe
- Low Calorie Potato Salad
- Easy Ingredients
- Gluten Free and Nut Free
- High Protein Salad
- Weight-Loss Friendly
- Make Ahead Recipe
- Can use leftover mashed potatoes or sprouted beans
- Customizable options to make it Vegan.
- The Best Mashed Potato Salad Ever!
Ingredients
- Boiled and Mashed Potatoes- I have used Indian local variety of White Potato. You may use Gold, russet or any other starchy potato variety. I boiled them a day or few hrs in advance.
- Sprouted Mung Beans- I have used whole green gram for sprouting. The steps to sprout them at home are given in the detailed recipe section. If you are busy, you may procure them for a near by store.
- Onion- The crunchy transparent onions add mild sweet flavor to this salad. You may also use spring onions.
- Tomato- Though optional, tomatoes add vibrant color and tangy flavor.
- Capsicum-The crunchy and spicy touch added by capsicum make this salad really palatable. You may add red or yellow pepper as well.
- Cucumber-I love cucumber in salads. This humble flavorless veggie is super rich in fiber and balances the nutrition of this salad.
- Hung Curd-To make this salad healthy, I have used homemade hung curd. You may use mayonnaise or greek yogurt.
- Green Chili-I have topped this salad with freshly chopped green chilies. If you don't like the heat, you may skip or reduce it.
- Olive Oil-helps blend in all the flavors together in one. You may add any vegetable oil or melted butter as well.
- Salt & Black Pepper- Sprinkle with a dash of salt and black pepper as they help balance the flavors of any salad.
- Lemon Juice- The addition of lemon juice adds perfect tangy and tart flavor. You may use Raw Mango powder, Raw mango or vinegar too.
- Coriander Leaves- Freshly chopped coriander leaves or cilantro adds rich color. You may use basil, thyme or parsley as well.
Variations
- Vegan Mashed Potatoes- This recipes uses hung curd. To make it fully vegan, you may use vegan yogurt.
- Creamy Mashed Potatoes- Add Mayonnaise to make this salad creamy.But then it would not be low in calories.
- Add another protein-Feel free to add scrambled boiled eggs to have a high protein salad.
- Add another vegetable-You may add boiled and mashed sweet potato or cauliflower.
- Add another spice/ sauce-Add mustard powder for extra spicy touch. You may top this potato salad with apple cider vinegar or mustard sauce.
Why Mashed Potatoes?
To be honest, I am not a big fan of Potatoes. I love Aloo parathas, Aloo subjis, yet I don't yearn for them. My little one love Potatoes and I love creating new recipes for her.
I was looking for a healthy version and I decided to make this mashed potato salad. With a love for making sprouts at home, I had the best companion of salad ready.
How To Make Mung Sprouts At Home?
Do you think making sprouts at home is tough? Trust me. It isn't. It's not rocket science to make sprouts at home.
Being in India, we have peak summers and the best thing about summers is easy sprouting and easy fermentation.
Steps
- In a a large bowl, wash lentils to be sprouted. Wash them under tap and soak them covered fully in water for about 6-8 hours. In India, during summers, sprouting process takes really less time.
- I prefer to soak them overnight.
- Next morning, drain the excess water and give them some fresh air for few minutes
- Place the lentils in a dry kitchen cloth. Wrap them in the same cloth and keep it in a dry container with a lid.
- The would be ready in another 3-4 hours in summer. You may change the cloth if you need to have long strands of the sprouts and keep them again in fresh dry cloth for few hours or until done.
- I never use raw beans in any recipe. These sprouted moong beans were boiled for about 10 min on simmer with little turmeric. Sprouted beans if had without oiling have an after taste a bit sour too. It is recommended to boil them before consuming.
Serving Suggestions
You may team this flavorful salad with:
Storage Instructions
The leftovers can be stored in the refrigerator in a dry container with a lid for about 2 days. I don't recommend freezing this salad as it has sprouts and hung curd which may leave water. Consume it as fresh as possible.
Expert Tips
- I prefer mashing potatoes with large spatula or hand masher. This saves time and avoids any food wastage. Potatoes are naturally starchy and sticky and they stick to the walls of the blender.
- If you are using store-bought sprouts, make sure to show them air before using and boil them for 5 min. This step may seem unnecessary but it helps clear any odor from the packaged sprouts. They still taste similar and are crunchy!
- If sprouts are old, the storage time of this sprout salad will be naturally reduced. Make sure to use sprouts as fresh as possible.
- Pls note if you are making homemade sprouts, make sure to remove the water from freshly boiled sprouts or else the salad would be runny.
FAQ
Those who love eggs prefer to add boiled scrambled eggs for a naturally creamy texture to the mashed potatoes. They are a delicious add ons.
Potatoes are naturally sticky. To avoid this mashed potatoes salad being sticky, you may add curd, olive oil, butter, ghee or eggs.
Gordon Ramsay make potato salad by mashing boiled potatoes, peas and mixing olive oil, onions, vinegar and mustard and by garnishing with fresh parsley!
Detailed Recipe
Step 1 Gather Ingredients
Gather all the ingredients- boiled potatoes, sprouted mung beans, veggies.
In a large bowl, mash the potatoes. Make the as creamy as possible.
Step 2 Mix and Add spices
While the beans are boiling, add spices, onion, cucumber, tomato, and bell pepper to mashed potatoes along with hung curd and olive oil.
Step 3 Mix The Sprouted Beans
Place the boiled bean sprouts in a colander for draining excess water. Then add them to potato salad mix. Sprinkle salt, lemon juice and garnish with fresh coriander leaves.
Pls note if you are making homemade sprouts, make sure to remove the water from freshly boiled sprouts or else the salad would be runny.
Step 4 Serve It
The crunchy and Nutritious Mashed Potato Salad with sprouted moong is ready! Serve it fresh and enjoy!
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Mashed Potato Salad with Green Mung Beans {Vegetarian, Weight-Loss, No-Mayo}
Equipment
- 1 large mixing bowl
- 1 Sauce Pan for boiling mung beans
- 1 Colander
Ingredients
- 2 medium boiled potatoes
- ½ cup Moong Dal Sprouts
- 1 medium onion chopped in small
- 1 medium cucumber chopped in small
- 1 small tomato chopped in small
- 1 tablespoon hung curd can add more
- 1 teaspoon black pepper
- 1 teaspoon Lemon Juice
- 1 teaspoon olive oil can add more
- 1 teaspoon salt
- 1 teaspoon Red Chilly optional
- 1 small green capsicum or any other bell pepper optional
Instructions
- Gather all the ingredients. You may make sprouts a day in advance. Boil potatoes for two whistles on full and simmer for 5 min.
- You may mash the potatoes in a large boil. While you chop the veggies, you may boil the sprouts for 5-10 min
- I add little turmeric while boiling them. It helps toning up the color and removing the raw taste. You can skip that.
- Add all chopped veggies to mashed potatoes. Add spices and salt with lemon juice.
- Add olive oil and hung curd.
- Sieve the sprouts.
- Add the sieved sprouts to salad and mix well.
- The Mashed Potatoes salad is ready. Serve it hot!!
Notes
- I prefer mashing potatoes with large spatula or hand masher. This saves time and avoids any food wastage. Potatoes are naturally starchy and sticky and they stick to the walls of the blender.
- If you are using store-bought sprouts, make sure to show them air before using and boil them for 5 min. This step may seem unnecessary but it helps clear any odor from the packaged sprouts. They still taste similar and are crunchy!
- If sprouts are old, the storage time of this sprout salad will be naturally reduced. Make sure to use sprouts as fresh as possible.
- Pls note if you are making homemade sprouts, make sure to remove the water from freshly boiled sprouts or else the salad would be runny.
| Nutrition Facts | |
|---|---|
| Serving size: 1 bowl | |
| Servings: 4 | |
| Amount per serving | |
| Calories | 146 |
| % Daily Value* | |
| Total Fat 3.8g | 5% |
| Saturated Fat 0.6g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 12mg | 1% |
| Total Carbohydrate 24.9g | 9% |
| Dietary Fiber 3.7g | 13% |
| Total Sugars 4.2g | |
| Protein 5g | |
| Vitamin D 0mcg | 0% |
| Calcium 33mg | 3% |
| Iron 1mg | 7% |
| Potassium 652mg | 14% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
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