Sprouts Chaat
Zingy evening snack of mung sprouts, onion, tomato, lemon, and chaat masala. High protein, low fuss.
Sprouts chaat is the default healthy Indian snack when you want something crunchy and spicy without deep frying. Homegrown or store-bought mung sprouts both work.
Steam sprouts lightly if raw sprouts are hard to digest for you; keep them raw for maximum crunch if your stomach tolerates them.
Nutrition
Per 1 bowl (half recipe)
- Calories
- 150 kcal
- Protein
- 10 g
- Carbs
- 24 g
- Fat
- 1 g
- Fiber
- 7 g
Dietary
plant based · oil free · gluten free
Protein sources
mung sprouts
Ingredients
- 12 cups Mung Bean Sprouts
- 21 small Onion, finely chopped (optional)
- 31 Tomato, diced
- 41/2 Cucumber, diced
- 51 Green Chilli, minced (optional)
- 6Juice of 1 Lemon
- 71 tsp Chaat Masala
- 81/2 tsp Roasted Cumin powder
- 9Salt to taste
- 10Coriander and optional pomegranate
Instructions
- 1
Rinse sprouts. Optionally steam 2–3 minutes and cool.
Light steaming makes sprouts easier to digest without killing all the bite.
- 2
Combine sprouts with onion, tomato, cucumber, and chilli.
Chaat masala is salty—taste before adding more salt.
- 3
Add lemon, chaat masala, roasted cumin, and salt. Toss well.
Skip onion for Jain; add extra cucumber, tomato, and hing-based seasoning.
- 4
Garnish with coriander and pomegranate. Serve immediately.
Best eaten fresh; assemble just before serving for crunch.
Chaat upgrades
- Add boiled potato cubes for a fuller snack.
- Drizzle thin mint chutney and tamarind chutney.
- Mix in boiled kabuli chana for extra protein.
Meal roles
- Evening snack with tea.
- Light lunch with a roti on the side.
- Travel box without chutney (add lemon packets instead).
Used in diet plans
This recipe can fill a meal slot in these day plans.
- High-Protein Diet — Muscle gain / high protein
- South Indian Plan — Regional meals with better protein