In many parts of North India, drinks like sattu water are traditionally consumed to beat the heat. However, nutritionists also recommend adding sprout salads to daily meals for a healthy summer diet.

Sprouts made from mung beans, chickpeas and other legumes are rich in protein, vitamins and minerals that help strengthen the body. When combined with vegetables such as cucumber, tomato and onion, they become even more nutritious. The fiber and water content in these vegetables support digestion and help maintain hydration during hot weather.

Here are some easy and healthy ways to prepare sprout salads during summer.

1. Moong Sprouts with Fresh Vegetables

Ingredients

• A small bowl of mixed moong and chana sprouts

• 1 small onion (finely chopped)

• 1 tomato (finely chopped)

• 1 green chilli

• 1 small cucumber (finely chopped)

• Juice of half a lemon

• 1 teaspoon chaat masala

• Salt to taste

Preparation
Lightly boil the moong sprouts with a pinch of turmeric. After they cool down, place them in a bowl and mix with chopped vegetables. Add lemon juice, salt and chaat masala to enhance the flavor. This refreshing salad is rich in protein and helps keep the body hydrated.

2. Chickpea and Sprout Salad

Ingredients

• ½ cup boiled chickpeas

• Boiled sprouts

• 1 boiled potato (diced)

• Cucumber and tomato (chopped)

• Finely chopped onion

• Green and red chillies

• Tamarind chutney

• ¼ teaspoon roasted cumin powder

• Chaat masala, lemon juice and salt

Preparation
Boil the sprouts in turmeric water and place them in a bowl. Add boiled chickpeas and diced potatoes, followed by chopped vegetables. Mix in the spices, tamarind chutney and lemon juice. This protein-packed salad is filling and nutritious.

3. Black Gram Sprout Salad

Ingredients

• Black gram (urad) sprouts

• Cucumber, tomato and onion

• Boiled potato

• Green coriander leaves

• Lemon juice

• Black pepper, red chilli powder

• Roasted cumin powder

• Black salt and chaat masala

Preparation
Boil the black gram sprouts and allow them to cool. Combine chopped vegetables and spices in a bowl, then mix in the sprouts. This high-protein salad is ideal for breakfast and helps keep the body cool during summer.

4. Sprouts with Chia or Sabja Seeds

Another refreshing option is mixing soaked chia seeds or sabja (basil) seeds with moong sprouts. These seeds are known for their cooling properties.

After lightly boiling the sprouts, add soaked seeds along with chopped onion, tomato and cucumber. Season with lemon juice, salt and spices for a nutritious and cooling summer salad.

A Healthy Summer Choice

Experts say sprout salads are an excellent addition to summer meals because they provide protein for strength, fiber for digestion and hydration from fresh vegetables. Regularly including these salads in the diet can help maintain energy levels and keep the body refreshed during the hot season.