This is a popular Indian salad made with sprouted mung beans, fresh vegetables, and a zesty spice blend. It is often served as a refreshing snack or a light side dish during lunch and dinner.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 3 cups Mung beans (sprouted) (319 g)
- 2 cups Water (473 g)
- 1 medium Tomato (150 g)
- 1 small Cucumber (150 g)
- 1 small Red onion (100 g)
- 1 piece Green chili (15 g)
- 0.5 cup Fresh Coriander (30 g)
- 2 tbsp Lemon juice (30 g)
- 1 tsp Chaat masala (3 g)
- 0.5 tsp Roasted cumin powder (1.1 g)
- Salt, to taste
- Ingredients in total: 1.27 kg
- Weight lost in cooking: 472 g (mostly water boiling off)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Place the sprouted mung beans and water in a saucepan over medium heat and bring to a gentle boil.
- Cook the sprouts for 5 to 7 minutes until they are tender but still retain a slight crunch, then drain any excess water and allow them to cool completely.
- In a large mixing bowl, combine the cooled sprouted beans with the chopped tomato, cucumber, red onion, and green chilli.
- Add the chaat masala, roasted cumin powder, and salt, tossing well to ensure the spices coat all the ingredients evenly.
- Pour in the fresh lemon juice and add the chopped coriander leaves.
- Toss everything together once more and serve immediately at room temperature.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 54.1 kcal | 27 kcal |
| Protein | 3.62 g | 1.81 g |
| Water | 184 mL | 91.8 mL |
| Sodium | 127 mg | 63.6 mg |
| Total Carbohydrates | 11.4 g | 5.72 g |
| Total Fat | 0.48 g | 0.24 g |
| Sugar | 3.22 g | 1.61 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 1.47 mg | 0.74 mg |
| Calcium | 39.7 mg | 19.9 mg |
| Magnesium | 33.7 mg | 16.9 mg |
| Potassium | 372 mg | 186 mg |
| Iodine | 0.15 mcg | 0.074 mcg |
| Phosphorus | 77.2 mg | 38.6 mg |
| Zinc | 0.59 mg | 0.29 mg |
| Chloride | 145 mg | 72.3 mg |
| Selenium | 0.94 mcg | 0.47 mcg |
| Copper | 0.23 mg | 0.11 mg |
| Fluoride | 0.017 mg | 0.008 mg |
| Manganese | 0.32 mg | 0.16 mg |
| Molybdenum | 0.11 mcg | 0.055 mcg |
| Chromium | 0.089 mcg | 0.044 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.087 g | 0.044 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.039 g | 0.019 g |
| Omega-3 Fatty Acids | 0.038 g | 0.019 g |
| Polyunsaturated Fat | 0.14 g | 0.071 g |
| Omega-6 Fatty Acids | 0.1 g | 0.051 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.059 g | 0.029 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.019 g | 0.009 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 2.95 g | 1.47 g |
| Soluble Fiber | 0.69 g | 0.34 g |
| Insoluble Fiber | 2.46 g | 1.23 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 30.2 mg | 15.1 mg |
| Folate (B9) | 68.6 mcg | 34.3 mcg |
| Niacin (B3) | 0.84 mg | 0.42 mg |
| Vitamin A | 48.1 mcg RAE | 24 mcg RAE |
| Thiamin (B1) | 0.11 mg | 0.057 mg |
| Vitamin B6 | 0.18 mg | 0.09 mg |
| Riboflavin (B2) | 0.14 mg | 0.07 mg |
| Pantothenic Acid (B5) | 0.51 mg | 0.25 mg |
| Vitamin E | 0.47 mg | 0.24 mg |
| Vitamin K | 59.2 mcg | 29.6 mcg |
| Biotin (B7) | 1.91 mcg | 0.95 mcg |
| Beta-Carotene | 505 mcg | 253 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 19.6 mg | 9.79 mg |
| Leucine | 281 mg | 141 mg |
| Lysine | 229 mg | 115 mg |
| Polyphenols | 184 mg | 92.2 mg |
| Methionine | 54.8 mg | 27.4 mg |
| Oxalates | 23.1 mg | 11.5 mg |
| Threonine | 150 mg | 75.1 mg |
| Tryptophan | 45.9 mg | 23 mg |
| Valine | 215 mg | 108 mg |
| Flavonoids | 69.3 mg | 34.6 mg |
| Histidine | 138 mg | 68.9 mg |
| Lutein / Zeaxanthin | 0.78 mg | 0.39 mg |
| Lycopene | 0.96 mg | 0.48 mg |
| Phenylalanine | 188 mg | 94.2 mg |
| Purines | 34.8 mg | 17.4 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 194 mg | 96.8 mg |
Additives
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 92.3 mg | 46.1 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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