Healthy eating does not have to be complicated. This instant green gram salad made with sprouted green gram is one of those simple dishes our grandmothers trusted for strength and nourishment. Fresh, lightly spiced, and full of plant protein, this salad can be enjoyed as a light meal or as a healthy side dish. With minimal oil and natural flavours, it fits beautifully into a wholesome, traditional lifestyle.
Ingredients
- Sprouted green gram – 1 cup
- Salt – to taste
- Green chilli – 2, finely chopped
- Pepper powder – ½ teaspoon
- Grated coconut – 2 tablespoons (optional)
- Virgin coconut oil/Olive oil – 1 tablespoon
- Lemon juice – ¼ teaspoon
- Curry leaves – 5 leaves
- Onion – 1 small, finely chopped (optional)
How to Make Cheru Payar Salad
Take a bowl and add the sprouted green gram.
Add salt, chopped green chillies, pepper powder, grated coconut, curry leaves, coconut oil, and lemon juice.
Mix everything gently using your hand. Mixing by hand helps release the natural juice from the coconut, giving the salad a better taste.
If you like onions, add finely chopped onion and mix well.
Taste and adjust salt or spice if needed. Serve fresh and enjoy this simple, nourishing salad.
How to Sprout Green Gram at Home
Take 1 cup of green gram and wash thoroughly.
Soak it in enough drinking water overnight or for 8–10 hours.
Drain all the water completely and keep the gram covered in a clean bowl.
After one day, you will see small sprouts forming.
For longer sprouts, keep for 2–3 days, sprinkling a very small amount of water (about 1 tablespoon) each day. Too much water can cause the gram to rot.
You can keep the bowl outside or in the refrigerator based on your preference. If in refrigerator keep in and air tight container without over filling it.
Traditional Notes from the Kitchen
Sprouting enhances the nutritional value of green gram and makes it easier to digest. Grandmothers often preferred longer sprouts, believing they gave more strength and energy. Simple seasoning keeps the dish light and suitable for daily meals.
Serving Suggestions
This cheru payar salad can be eaten as a light meal, breakfast add-on, or healthy side dish. It also works well as an evening snack when you want something filling but not heavy.
Important Tips from Grandma’s Kitchen
Always use clean utensils while sprouting.
Do not add too much water during sprouting to avoid spoilage.
Use fresh coconut oil for aroma and health benefits.
Adjust green chillies according to spice tolerance.
Consume the salad fresh for best taste and nutrition.
Who Should Be Careful
People with sensitive digestion should start with small portions.
Those not used to raw sprouts may lightly steam them before mixing.
Green chillies can be reduced for children and elders.
Nutritional and Health Benefits
Green gram is rich in plant protein and dietary fibre.
Sprouting improves mineral absorption and digestion.
Coconut oil provides healthy fats that support metabolism.
This salad supports weight management, energy levels, and overall wellness.
Simple dishes like this cheru payar salad reflect traditional wisdom—clean food, simple preparation, and nourishment that supports a healthy, balanced lifestyle.
My Grandma’s Healthy School 