Sprouts Chaat (made from sprouted moong, matki (math) gram and dal) is a very tasty and nutritious snack/salad. It has many textures and flavors like sweet, sour, tangy, spicy and crunchy which makes it the perfect healthy chaat. It is also completely vegan and gluten free.
Pulses contain a lot of nutrients. So it will give you energy and increase your immunity. In terms of health, this recipe is the most healthy and tasty recipe. You should definitely try it.
Healthy Sprouts Chaat Recipe Healthy Sprouts Chaat is a nutritious, tasty Indian snack.
It is mainly made from sprouted legumes like moong (green gram), black gram (kale chane) or mung beans.
It is served raw or lightly steamed with sprouts, fresh vegetables, finely chopped coriander, finely chopped green chillies, lemon juice and chaat masala.
It is a nutritious blend of Indian spices.
It is delicious and diet friendly.
Healthy Sprouts Chaat is rich in protein. It is high in fibre so The combination of lentils and vegetables helps in digestion. And it makes you feel fuller for longer. It is low in calories.
It is a filling, low-fat snack.
Sprouting increases the bioavailability of vitamins A, C, E and B- complex, as well as important minerals like iron, potassium and magnesium.
Healthy Sprouts Chaat Recipe is a balanced blend of tangy, spicy and refreshing, soft sprouts and crunchy vegetables. Lemon juice, chaat masala and pomegranate seeds add to the taste and texture.
You can have this Healthy Sprouts Chaat Recipe as a midnight snack or a light evening meal. Or even for breakfast.
Ingredients
1. 1 cup mixed sprouts (green gram moong) black chickpeas (kala chana), moth beans
2. 1 small onion, finely chopped
3. 1 small tomato, finely chopped
4. 1 small cucumber, finely chopped
5. 1 small boiled potato, diced (optional for extra satiety)
6. 1 green chili, finely chopped (optional, adjust to spice preference)
7. Fresh coriander leaves, finely chopped
8. 1/2 tsp chaat masala
9. 1/4 tsp roasted cumin powder
10.Salt, to taste
11. Black pepper, to taste
12. Lemon juice (from half a lemon, or to taste)
Optional Toppings
13. Pomegranate seeds half cup
14. Sev (for crunch – optional if you want it 100% healthy)
How To Make Healthy sprouts chaat Step by Step Instructions
1. Soak green moong, black gram, math matki in water overnight. After that, strain the water from it. And tie green moong, black gram, math matki all separately in cotton cloth and keep it for 12 hours. By then, the kaddhana will have good sprouts (buds). Wash it completely. If you want to make it steamed, steam it a little. Chaat is tasty without steaming. Cook 1 to 2 small potatoes. Cut the potatoes into small pieces.
2. Start preparing the chaat. In a large mixing bowl, combine the cooled sprouted moong, chopped onion, tomato, cucumber and boiled potatoes. Add green chilies, pomegranate seeds and roasted peanuts to the mixture.
3. Sprinkle chaat masala, red chilli powder and black salt over the ingredients. Add lemon juice, tamarind chutney and green chutney (if using). Mix in finely chopped coriander and finely chopped onion.
4. Mix everything gently. Then add shev on top. Enjoy this recipe. This recipe is nutritious. Do try it. And give your feedback.
Pro Tips
1. Use mixed sprouts to make healthy sprouts. Mix mung beans (green gram), black gram and moth beans to add variety in texture, colour and nutrition.
Soak them overnight and steam them lightly to retain their crunchiness and nutrients.
2. Steam the sprouts, do not overcook. Steam the sprouts for 5-7 minutes – they will remain slightly crunchy if they are digestible.
Avoid over cooking, which can make them soggy and overcooked and lose nutrients. Be careful with this.
3. Use fresh and seasonal vegetables. Add chopped cucumber, tomato, onion, grated carrot, pomegranate and raw mango (if in season).
And fresh coriander and mint leaves add flavour and brightness.
4. For a savory taste, use a combination of sweet, spicy (green chutney or green chillies), sour (lemon juice) and salty (chaat masala, black salt). This will make the chaat tasty.
5. Add roasted peanuts, shev or crushed papdi to maintain the crunch. For flavor, try roasted makhana or baked whole wheat chips.
6. For extra protein Add paneer pieces or boiled egg whites. For weight loss Skip chutneys with sugar and go easy on toppings like shev.
FAQs
1. What is Sprouts Chaat?
Sprouts chaat is a nutritious, tangy, and delicious Indian snack made with sprouted legumes (like moong or gram), chopped vegetables, lemon juice, and spices. It is often garnished with herbs like cilantro.
2. Is Sprouts Chaat Healthy?
Yes! It is high in plant-based protein, fiber, vitamins, and minerals. It is a great option for a low-fat, cholesterol- free, heart-healthy snack or light meal.
3. Which sprouts are best for chaat?
The most commonly used sprouts are moong (green gram) and gram (chickpea). Some versions also include lentil sprouts, black-eyed peas, or alfalfa.
4. Can I eat sprouts chaat every day?
Yes, as long as it is prepared hygienically and meets your dietary needs. Raw or lightly blanched sprouts are fine, but lightly steaming them is recommended if you have a sensitive stomach.
5. Is it safe to eat raw sprouts?
Raw sprouts can carry a risk of bacterial contamination (such as E. coli or salmonella). To reduce the risk, rinse them thoroughly before eating, store them properly, or lightly steam them especially for children, pregnant women, or those with weakened immune systems.
6. Can I make sprouts chaat in advance?
You can prepare the ingredients in advance, but for the best flavor and texture, combine them fresh before rising. Add lemon juice and salt before eating to prevent soggy food.
7. Is sprouts chaat good for weight loss?
Yes! It is low in calories and high in fiber and protein, which helps keep you fuller for longer. It is a great addition to a balanced diet for weight loss.
8. Can I customize my sprouts chaat?
Sure! Add fruits like cucumber, tomato, onion, bell pepper or pomegranate. Add mint-coriander chutney, tamarind chutney or even yogurt to enhance the flavor.
9. Is sprouts chaat vegan and gluten-free?
Yes, it is naturally vegan and gluten-free, as long as no additional ingredients like shea butter (which may contain gluten) are added.
10. How do I store leftover sprouts chaat?
Sprouts are best eaten fresh. If you have leftovers, store them in an airtight container in the refrigerator. And eat them within a day. Avoid storing them with salt and lemon to prevent soggy food. Otherwise, they will lose water.
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Anandrao kharat
Indian Testy Recipe
Join me on my journey to a healthier lifestyle. Rooted in generations of family cooking, I specialize in sharing time-honored recipes that celebrate heritage, simplicity, and the rich flavors of homemade meals. From slow-simmered stews to hand-kneaded breads, each dish tells a story passed down through tradition. My passion lies in preserving the essence of classic recipes while inviting everyone to gather around the table and taste the comfort of the past. Please visit my website for recipes made in the traditional way. And give me your feedback about the recipe. 🙏Thank you 🙏