This spicy, Indian-style sprouted bean salad has been my go-to lunch for weeks because it meets every requirement of a great midday meal. It’s quick to assemble once the sprouts are ready, vibrant in flavour thanks to seeds, spices, lemon and chilli, and nutritionally complete. Entirely vegan and adaptable, it’s satisfying and full of texture.
Social Sprouts
When I think of sprouts, the first image that pops up is often Brussels sprouts. Not the city, but the small, bitter greens that many of us were taught to dislike. That distaste is often socialized: children are expected to grimace at certain vegetables, which can create a self-fulfilling cycle of rejection. Rather than forcing vegetables on kids, the better approach is gentle exposure—offer small portions without pressure and let them decide.
Bee Wilson, in her book How We Learn to Eat, explains that coercion often backfires. Children pressured to eat certain foods tend to dig in their heels, while those offered choices and repeated, non-judgemental exposure become more open to trying new things. So at family meals, offer vegetables respectfully and move on if a child doesn’t want them—this approach can gradually expand tastes without drama.
New Sprout Order
I recently posted a quick guide on how to sprout mung beans. Sprouts first caught my attention when they started appearing in supermarkets; I’d previously associated beansprouts only with stir-fries from student days, not realising they are simply sprouted mung beans. A wide variety of beans and seeds can be sprouted, and they provide an excellent foundation for salads—rich in protein, fibre and complex carbohydrates.
During stays in India I enjoyed many bright, tangy salads featuring sprouted beans. Recreating that flavour at home inspired this recipe, which uses a selection of spices I’ve been collecting. My spice cupboard has grown this year, and conversations with local spice sellers and confectioners have added to my repertoire. The result is a salad that balances heat, acidity and texture—each mouthful lively and satisfying.
This recipe combines those experiences. When I photographed it for the blog I couldn’t wait to eat it; the flavours come together perfectly and the salad feels fresh, nourishing and complete. Enjoy.
Panch Phoran
This recipe uses Panch Phoran, a Bengali mix of whole seeds: cumin, brown mustard, fenugreek, nigella and fennel.
Some supermarkets sell Panch Phoran, but it’s more commonly found at South Asian grocers, where it’s often cheaper. If you can’t find it pre-mixed, make your own by combining equal parts of each seed.
Indian Sprouted Bean Salad with Avocado
By Gavin Wren
Serves 1
Uses a small saucepan, knife and chopping board.
Ingredients
1 teaspoon Panch Phoran (see box above)
1.5 tablespoons rapeseed oil
0.25 teaspoon medium chilli powder
0.25 teaspoon chaat masala
Pinch of asafoetida (hing)
Pinch of black salt
Juice of half a lemon
150g sprouted mung beans
1 small avocado
1 medium or large tomato
Half a small red onion
Small handful of fresh coriander
Directions
Add the rapeseed oil, chilli powder, chaat masala, hing, black salt and lemon juice to the pan and mix to make the dressing. Set aside so the flavours infuse.
Peel and dice the avocado, dice the tomato and finely slice the red onion. Combine the mung beans, avocado, tomato and onion in a bowl. Finely chop the coriander and fold it into the salad. Pour the warm spiced dressing over the ingredients, toss gently and serve immediately.
