Sprouted Moong Chaat
by Tarla Dalal
sprouted moong chaat recipe | healthy sprouted moong chaat Indian | moong sprouts chaat with besan dumplings |
sprouted moong chaat healthy snack is a protein rich snack which can also be enjoyed for breakfast. Learn how to make sprouted moong chaat healthy snack.
To make sprouted moong chaat, first make the dunplings. Combine all the ingredients in a deep bowl and knead into a smooth dough. Divide the dough into 4 equal portions. Grease your hands using ½ tsp of oil and shape each portion into a cylindrical roll of 6 mm. (1/4 ") in length and 25 mm. (1") in diameter. Arrange the rolls on a greased plate and steam in a steamer for 8 to 10 minutes. Cool completely and slice the rolls into small pieces. Keep aside. Then heat the remaining oil in a broad non-stick pan and add the cumin seeds, fennel seeds and asafoetida. When the seeds crackle, add the onions, turmeric powder and green chilli and sauté on a medium flame for 3 to 4 minutes. Add the moong sprouts, salt and ¼ cup of water and cook on a medium flame for 4 to 5 minutes. Add the prepared dumplings, chaat masala, sugar and lemon juice, mix well and cook on a medium flame for a few more seconds. Serve hot.
We usually associate chaat with unhealthy fried foods or ones that have been cooked using loads of oil. Healthy sprouted moong chaat Indian is a healthy variation which has all the flavour and none of the extra calories we relate with fat laden ingredients of chaat.
Sprouts in moong sprouts chaat with besan dumplings provide plenty of fibre, protein, vitamin C and iron to your diet and the protein content is further enhanced by the addition of vitamin C rich lemon juice. Learn about all the health benefits of sprouts.
What’s more unique about this sprouted moong chaat healthy snack is the dumplings made of besan. Flavoured with fennel seeds, chilli powder and carom seeds, these soft dumplings give a feeling of satiety and an additional mouthfeel and contrasting texture. These dumplings can be enjoyed as a snack in itself.
This sprouted moong chaat healthy snack can be enjoyed by weight-watchers and heart patients. We suggest that diabetics enjoy not more than half portion at a time, to keep the consumption of carbs restricted.
Tips for sprouted moong chaat. 1. Do not miss out on adding curd to dumplings. It is necessary to add softness to the dumplings. 2. Cover and cook the sprouts, to retain most of the volatile nutrients.
Enjoy sprouted moong chaat recipe | healthy sprouted moong chaat Indian | moong sprouts chaat with besan dumplings | with recipe below.
Sprouted Moong Chaat recipe - How to make Sprouted Moong Chaat
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Sprouted Moong Chaat
1 1/2 cups sprouted moong (whole green gram)
1 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 tsp fennel seeds (saunf)
a pinch of asafoetida (hing)
3/4 cup finely chopped onions
1/4 tsp turmeric powder (haldi)
1/2 tsp finely chopped green chillies
salt to taste
1 tsp chaat masala
2 tsp lemon juice
For The Dumplings
1/2 cup besan (bengal gram flour)
1 tsp chilli powder
1/2 tsp fennel seeds (saunf)
1/4 tsp carom seeds (ajwain)
1 1/2 tbsp low fat curds (dahi)
a pinch of baking soda
salt to taste
For the dumplings
- For the dumplings
- Combine all the ingredients in a deep bowl and knead into a smooth dough.
- Divide the dough into 4 equal portions.
- Grease your hands using ½ tsp of oil and shape each portion into a cylindrical roll of 6 mm. (1/4 ") in length and 25 mm. (1") in diameter.
- Arrange the rolls on a greased plate and steam in a steamer for 8 to 10 minutes.
- Cool completely and slice the rolls into small pieces. Keep aside.
How to proceed
- How to proceed
- Heat the remaining oil in a broad non-stick pan and add the cumin seeds, fennel seeds and asafoetida.
- When the seeds crackle, add the onions, turmeric powder and green chilli and sauté on a medium flame for 3 to 4 minutes.
- Add the moong sprouts, salt and ¼ cup of water and cook on a medium flame for 4 to 5 minutes.
- Add the prepared dumplings, chaat masala and lemon juice, mix well and cook on a medium flame for a few more seconds.
- Serve the {span class="bold1"}sprouted moong chaat{/span} hot.
| Energy | 153 cal |
| Protein | 8.8 g |
| Carbohydrates | 24.4 g |
| Fiber | 6.1 g |
| Fat | 2.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 63.8 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 6.2 mg |
| Folic Acid | 167.3 mcg |
| Calcium | 59.6 mg |
| Iron | 1.9 mg |
| Magnesium | 52.6 mg |
| Phosphorus | 132.5 mg |
| Sodium | 19.6 mg |
| Potassium | 333 mg |
| Zinc | 1 mg |
a very unusual and a unique salad.. well and these steamed dumplings remind me of the sausages that are usually added to non-vegetarian salads... but however here in this recipe... its totally vegetarian... giving you the same look and feel and still keeping your dietary preference intact... loved this warm, mildly flavored salad..
Healthy sprouts recipe with a nice gatte steamed topping.