Grilled Chicken & Mung Bean Salad Recipe

Summary

Grilled Chicken & Mung Bean Salad is a satisfying salad recipe that combines high-protein chicken breast, fibre-rich mung beans, and fresh Mediterranean vegetables. The chicken is cooked in an enamelled cast iron grill pan, while the mung beans are simmered in an enamelled cast iron casserole. Finished with rocket, baby spinach, tomatoes, cucumber, and a pomegranate molasses dressing, this recipe offers a balanced option for both lunch and dinner. Enamelled cast iron products help promote even heat distribution and, thanks to their enamel coating, require no additional seasoning.

Reading Time

Approximately 6 minutes

If you're looking for a meal that's rich in both protein and fibre, Grilled Chicken & Mung Bean Salad is a delicious option that supports balanced eating. Prepared with grilled chicken breast, cooked mung beans, and fresh Mediterranean vegetables, this recipe is ideal for everything from lunchtime to light evening meals. The chicken, cooked in an enamelled cast iron grill pan, develops a lightly golden exterior while remaining juicy inside, while the mung beans simmered in an enamelled cast iron casserole retain their ideal texture.

Why Have Mung Beans Become More Popular in Recent Years?

Mung beans have become increasingly popular in recent years thanks to the growing interest in healthy lifestyles and functional nutrition. Their light texture, high fibre content, and plant-based protein make them particularly popular in salads, bowl recipes, and vegetarian dishes.

The key benefits of mung beans include:

• A source of plant-based protein
• Rich in dietary fibre
• Light yet satisfying
• Easy to pair with fresh vegetables
• Can be prepared in advance for meal planning

In this recipe, their plant-based protein is combined with the high-quality animal protein found in grilled chicken to create an even more balanced meal.

Ingredients (Serves 2)

For the Salad

• 2 chicken breast fillets
• 1 cup cooked mung beans
• 1 cucumber
• 10 cherry tomatoes
• 1 red Romano pepper
• 1 handful of rocket
• 1 handful of baby spinach
• ¼ red onion
• Fresh parsley
• Fresh dill

Chicken Marinade

• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 garlic clove, grated
• Salt
• Black pepper
• Sweet paprika
• Dried thyme

Dressing

• 3 tbsp olive oil
• 1 tbsp pomegranate molasses
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt
• Black pepper

Method

1. Cook the Mung Beans

Rinse the mung beans thoroughly.

Cook them in an enamelled cast iron casserole for approximately 20–25 minutes until tender.

Drain and leave to cool completely.

2. Marinate the Chicken

Coat the chicken breasts with:

• olive oil
• lemon juice
• garlic
• thyme
• black pepper
• sweet paprika

Leave to marinate for approximately 20 minutes.

3. Grill the Chicken

Preheat the enamelled cast iron grill pan until fully heated.

Cook the chicken for approximately 5–6 minutes on each side.

Once fully cooked through, allow it to rest for a few minutes before slicing thinly.

4. Prepare the Vegetables

• Dice the cucumber.
• Halve the cherry tomatoes.
• Dice the Romano pepper.
• Thinly slice the red onion.
• Wash and prepare the rocket, parsley, and dill.

5. Prepare the Dressing

Whisk all the dressing ingredients together in a small bowl until well combined.

6. Assemble the Salad

In a large serving bowl, combine:

• mung beans
• mixed leaves
• tomatoes
• cucumber
• Romano pepper
• red onion

Arrange the sliced grilled chicken on top.

Drizzle over the dressing and serve.

Tips for Juicier Grilled Chicken

One of the most important factors in making a delicious chicken salad is cooking the chicken correctly.

For the best results:

• Preheat the grill pan thoroughly.
• Avoid turning the chicken too frequently.
• Do not skip the marinating process.
• Allow the chicken to rest for a few minutes after cooking.
• If using thin fillets, cook them quickly over a higher heat.

These simple steps help keep the chicken tender and juicy.

Why Choose Enamelled Cast Iron Cookware for This Recipe?

Using the right cooking equipment can make a noticeable difference when preparing grilled chicken and legumes.

Enamelled cast iron grill pans may:

• help distribute heat evenly across the cooking surface
• create appetising grill marks on the chicken
• retain high temperatures for longer
• provide greater control throughout cooking

Enamelled cast iron casseroles help mung beans simmer gently and evenly.

LAVA's enamelled cast iron products combine different cooking techniques in one kitchen while requiring no additional seasoning thanks to their enamel coating. Proper care of the enamel surface is the key to ensuring long-lasting performance.

Serving Suggestions

Serve this salad with:

• grilled asparagus
• roasted sweet potatoes
• yoghurt and avocado dip
• wholegrain bread
• fresh lemon wedges

During the summer months, chilled sparkling mineral water or unsweetened iced green tea also pairs beautifully with this salad.

Alternative Protein Combinations

Conclusion

Grilled Chicken & Mung Bean Salad is a practical meal that brings together high-quality protein, fibre, and fresh vegetables in one bowl. Its satisfying nature makes it suitable for everything from post-workout meals to busy weekday lunches. The chicken cooked in an enamelled cast iron grill pan and the mung beans simmered in an enamelled cast iron casserole contribute both excellent flavour and controlled cooking performance.

With LAVA's enamelled cast iron grill pans, you can cook chicken to perfection, while the enamelled cast iron casserole collection is ideal for preparing legumes with consistent results.

Frequently Asked Questions

Do mung beans need to be soaked beforehand?

Because they are relatively small, soaking is not essential. However, soaking them for a few hours may reduce the cooking time.

Can I use turkey instead of chicken?

Yes. Turkey breast can be prepared using exactly the same method.

Can the salad be prepared in advance?

Yes. If the ingredients are stored separately in airtight containers, they will remain fresh for 1–2 days. The dressing is best added just before serving.

Which vegetables pair well with mung beans?

Mung beans pair particularly well with avocado, cucumber, tomatoes, roasted peppers, rocket, parsley, and red onion.

Which pan is best for cooking chicken?

Enamelled cast iron grill pans distribute heat evenly, helping create distinctive grill marks while ensuring controlled, even cooking.

Bring balanced, protein- and fibre-rich meals into your kitchen with LAVA's enamelled cast iron grill pans and enamelled cast iron casseroles. Their even heat distribution makes it easy to cook chicken, legumes, and vegetables with precision while creating healthy recipes finished with elegant presentation.