Healthy Moong Chaat
by Tarla Dalal
healthy moong chaat recipe | moong sprouts chaat | sprouted moong chaat | sprouts chaat for weight loss | with 20 amazing images.
healthy moong chaat is a tasty snack which you can rely on as a healthy alternative to fried snacks. Learn how to make sprouts chaat for weight loss.
Appetising moong sprouts, onions and tomatoes topped with cooling dahi, this moong sprouts chaat is loaded with nutrients like calcium, protein, magnesium, phosphorus, fibre and folic acid.
To make healthy moong chaat, heat the oil in a broad non-stick pan and add the mustard seeds and cumin seeds. When the seeds crackle, add the curry leaves and onions and sauté on a medium flame for 1 to 2 minutes. Add the ginger-garlic paste, chilli powder, turmeric powder, coriander-cumin seeds powder, tomatoes, sprouted moong, ¼ cup of water and salt, mix well and cook on a medium flame for 4 to 5 minutes or till the moong is partially cooked, while stirring occasionally. Remove from the flame and allow it to cool slightly. Divide the sprouted mixture into two equal portions. Place one portion of the sprouted moong mixture in a bowl, pour 2 tbsp of fresh curds and sprinkle a little salt, 1 tbsp of onions, 1 tbsp of tomatoes, 1 tbsp of coriander and a pinch of chilli powder over it. Repeat step 5 to make 1 more serving. Serve the healthy moong chaat immediately.
Brimming with good health, this tasty sprouts chaat for weight loss can be tossed up in a jiffy and is the perfect answer to sudden hunger pangs. Always keep some sprouted moong ready in your fridge, so you can prepare this often for your loved ones. With 140 calories and 7.9 g of protein, it is an ideal option at snack time for weight-watchers. The protein along with the fibre from moong sprouts will keep you satiated for a long time.
Interestingly, the sprouted moong mixture is a nice and crunchy snack to have just as it is, even without the toppings! But the addition of dahi in sprouted moong chaat along with onions and tomatoes add little creamy and crunchy texture both at the same time.
This healthy moong chaat will also help you stock up on B vitamins which are crucial for energy metabolism. The folate (vitamin B9) is also brimming in this salad. It has a role to play in keeping our heart healthy. The onions and tomatoes also add in antioxidants allium and lycopene respectively which helps us reduce inflammation in the body.
Health Tips for healthy moong chaat. 1. Heart patients as well women with PCOS can include this chaat in their diet. 2. For diabetics we suggest ½ to ¾ serving at snack time. 3. Pregnant women too can benefit from this healthy portion at any time of the day. 4. Kids are also sure to enjoy its crunch, try it!
Enjoy how to make healthy moong chaat recipe | moong sprouts chaat | sprouted moong chaat | sprouts chaat for weight loss | with detailed step by step photos and video below.
Healthy Moong Chaat recipe - How to make Healthy Moong Chaat
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
For Healthy Moong Chaat
1 cup sprouted moong (whole green gram)
1 tsp oil
1/4 tsp mustard seeds ( rai / sarson)
1/4 tsp cumin seeds (jeera)
a few curry leaves (kadi patta)
1/4 cup finely chopped onions
1 tsp ginger-garlic (adrak-lehsun) paste
1/2 tsp chilli powder
a pinch of turmeric powder (haldi)
1/2 tsp coriander-cumin seeds (dhania-jeera) powder
1/4 cup chopped tomatoes
salt to taste
For Serving
4 tbsp fresh whisked curds (dahi)
salt to taste
2 tbsp finely chopped onions
2 tbsp chopped tomatoes
2 tbsp finely chopped coriander (dhania)
2 pinches chilli powder
For healthy moong chaat
- For healthy moong chaat
- To make {span class="bold1"}healthy moong chaat{/span} , heat the oil in a broad non-stick pan and add the mustard seeds and cumin seeds.
- When the seeds crackle, add the curry leaves and onions and sauté on a medium flame for 1 to 2 minutes.
- Add the ginger-garlic paste, chilli powder, turmeric powder, coriander-cumin seeds powder, tomatoes, sprouted moong, ¼ cup of water and salt, mix well and cook on a medium flame for 4 to 5 minutes or till the moong is partially cooked, while stirring occasionally.
- Remove from the flame and allow it to cool slightly. Divide the sprouted mixture into two equal portions.
- Place one portion of the sprouted moong mixture in a bowl, pour 2 tbsp of fresh curds and sprinkle a little salt, 1 tbsp of onions, 1 tbsp of tomatoes, 1 tbsp of coriander and a pinch of chilli powder over it.
- Repeat step 5 to make 1 more serving.
- Serve the {span class="bold1"}healthy moong chaat{/span} immediately.
Healthy Moong Chaat Video By Tarla Dalal
Like Healthy Moong Chaat
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Here is a super Healthy Moong Chaat recipe ( Sprouted Moong Chaat). Chaat are savoury/ sweet snack popular around India. Generally it is made using a myriad of ingredients like chutneys, spices, tikki, samosa, ragda, sev, papdi, puri, boondi etc. But, you can make healthy chaat recipes using nutritious ingredients like mixed sprouts, boiled moong, chickpeas, low-fat curd and vegetables. Listing down some of my favorite healthy chaat recipes:
For sprouting moong:
- For making moong sprouts, pick and clean the mung beans. Wash them in a bowl of water 3-4 times or under running water.
- Combine approx. ½ cup moong and enough water in a deep bowl.
- Cover with a lid and keep aside to soak for 6 hours or overnight.
- Drain completely and place them in a strainer or tie them in a muslin cloth.
- Cover it with a lid and keep aside in a warm place to sprout for 10 to 12 hours, toss them once or twice in between.
- After one day, you will see small sprouts. For longer sprouts, you can keep them for another day. Keep the moong sprouts aside.
For cooking mung sprouts:
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For making the healthy moong chaat recipe, heat the oil in a broad non-stick pan.
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Add the mustard seeds.
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Add the cumin seeds.
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When the seeds crackle, add the curry leaves.
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Add the onions.
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Sauté on a medium flame for 1 to 2 minutes.
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Add the ginger-garlic paste. I widely make use of ginger-garlic paste in cooking at my home kitchen hence, I store a jar full of ginger-garlic paste in the refrigerator.
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Add the chilli powder.
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Add the turmeric powder. All these Indian masalas provide a very nice flavour to the healthy moong chaat.
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Add the coriander-cumin seeds powder. Learn how to make freshly ground at home.
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Add the tomatoes.
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Add the sprouted moong. Sprouting any beans make them easier to digest and also, increases their nutrition.
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Add ¼ cup of water and salt.
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Mix well and cook on a medium flame for 4 to 5 minutes or till the moong is partially cooked, while stirring occasionally. Partially cooking helps in retaining the crunch of moong sprouts.
- Remove from the flame and allow it to cool slightly. You can enjoy the moong sprouts as it as after cooking or top it up with curds and veggies like we have done.
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Divide the sprouted mixture into two equal portions.
How to make healthy moong chaat:
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Place one portion of the sprouted moong mixture in a bowl.
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Pour 2 tbsp of fresh curds. We have used fresh homemade curd and whisked it before adding. Also, you can make use of low-fat curd.
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Sprinkle a little salt, 1 tbsp of onions.
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Sprinkle 1 tbsp of tomatoes. Also, you can sprinkle grated beetroot or carrots.
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Sprinkle 1 tbsp of coriander. Finally, sprinkle a pinch of chilli powder over it and our Healthy Moong Chaat recipe ( Sprouted Moong Chaat) is ready.
- Repeat steps 1 to 5 to make 1 more serving of the Healthy Moong Chaat ( Sprouted Moong Chaat)..
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Serve the healthy moong sprouts chaat immediately.
- If you enjoyed this recipe of healthy moong chaat, also check out: Sprouted Moong and Methi Cheelas, Moong Sprouts Panki, Sprouts Dhokla
Healthy Moong Chaat – Fiber Rich Snack
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Healthy Moong Chaat – A Delicious Fiber Rich Snack. Sprouts are known as the ‘Living food’ due to their high nutrient count which includes not only fiber but also protein, vitamins and many other minerals. It’s one of the most healthiest food. Dietitians often recommend making sprouts a part of your daily diet. If you are bored of eating plain sprouts, combining them with your favorite veggies and spices to make a Healthy Moong Chaat. Snack on this chaat and avoid binge eating. Stock up on nutrients and look forward to a healthy heart, strong bones, controlled sugar levels and digestive health too.
| Energy | 140 cal |
| Protein | 7.9 g |
| Carbohydrates | 20.4 g |
| Fiber | 5.7 g |
| Fat | 3 g |
| Cholesterol | 0 mg |
| Vitamin A | 120.7 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 8.6 mg |
| Folic Acid | 203.7 mcg |
| Calcium | 56.2 mg |
| Iron | 1.6 mg |
| Magnesium | 44.8 mg |
| Phosphorus | 114.8 mg |
| Sodium | 12 mg |
| Potassium | 315 mg |
| Zinc | 1 mg |
Very Tasty
A filling snack loaded many vital nutrients like fibre, calcium, protein, vitamin A and C as well as iron... Opt for this snack to go completely healthy.
Great for breakfast or a evening snack. Sprouted moong cooked in spices and topped with curds makes a great snack.