Sprouts chaat
Preparation Time
20 minutes
Cooking Time
10 minutes
Difficulty Level
easy
Meal Type
Evening Snack
Serves 4
Key Ingredients
- Whole green moong, for sprouting
About This Recipe
Chaat is Indian street food's answer to the salad: raw crunch, sour, salty, hot and a little sweet, all in one bowl. Sprouts chaat is the version made at home, whenever there are moong sprouts in the fridge, and it is a common way to eat them. This recipe steams the sprouts for five minutes before tossing them, a step raw versions leave out; it keeps the crunch and softens the raw-bean edge. Sprouts that are still crunchy are only lightly cooked, and the US FDA advises children, older adults, pregnant women and people with weakened immune systems to avoid raw or lightly cooked sprouts of any kind, mung bean sprouts included.
The base is whole green moong, sprouted at home for one to three days; the bean itself is covered in the green gram guide and the method in how to sprout moong. Onion, tomato and cucumber give the wet crunch, green chilli and chaat masala the heat and sourness, lemon the lift, and pomegranate and roasted peanuts the sweet and nutty finish. There is no oil, no sev and no chutney, so the flavour has to come from fresh lemon and a good chaat masala. Swap the peanuts for roasted chana or leave them out for a nut-free box; add diced boiled potato or sweet potato for a heavier snack; or use a mix of moong and kala chana sprouts for more bite.
Ingredient List
Serving Size:
1x
2x
3x
Sprouts
- Whole green moong, for sprouting — 1 cup
Vegetables
- Onion, finely chopped — 1 medium
- Tomato, deseeded and diced — 1 medium
- Cucumber, diced — 1/2 medium
- Green chilli, finely chopped — 1 piece
- Fresh coriander leaves, chopped — 3 tbsp
Dressing
- Lemon juice — 1 1/2 tbsp
- Chaat Masala — 1 tsp
- Roasted cumin powder — 1/2 tsp
- Pink salt — 1/2 tsp
Toppings
- Peanuts, dry-roasted and roughly crushed (optional) — 40 g
- Pomegranate arils — 1/4 cup
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Serving Suggestions
Serve at once in small bowls with a lemon wedge and a little extra chaat masala on the side; the onion and cucumber go limp if it sits. It makes an evening snack on its own, a side for dal-chawal or khichdi, or a lunchbox salad if you pack the dressing separately and toss it at the table. A glass of thin buttermilk or jaljeera alongside turns it into a light summer meal.
Tips for Cooking Sprouts chaat
Use sprouts with short tails, about the length of the bean; long tails turn soft and watery. Steam for five minutes and no more, then spread them on a plate to cool so they stop cooking. Deseed the tomato, and salt the onion for five minutes and squeeze it, so the chaat does not turn soupy. Add lemon, salt and chaat masala just before serving, and taste: sprouts need more sourness than you expect.
Chef’s Note
The moong does the heavy lifting. Each serving starts as 50 g of dry whole moong, which carries 11.3 g protein and 8.5 g fibre by the IFCT 2017 dry-grain values (none are printed for sprouts); with the peanuts a serving comes to about 199 kcal and 13.6 g protein, with no oil at all. Use fresh whole moong; beans that swell but still show no tails after three days are better cooked as dal.
Per serving (approx.): 199 kcal, protein 14 g, carbs 25 g, fat 4.5 g, fibre 9.6 g. Computed from IFCT 2017 / USDA values for the listed quantities. Measures: 1 cup = 240 ml, 1 tbsp = 15 ml, 1 tsp = 5 ml.
Happy Cooking
!!
ByCOWBERRY
Jul 29, 2026
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