Sprouted Moong Chaat Recipe
Introduction
Embark on a culinary journey with this refreshing Sprouted Moong Chaat, a delightful North Indian snack that embodies the essence of health and flavor in every bite. Packed with protein-rich green moong sprouts, vibrant vegetables, and a zesty mint chutney, this chaat is not just a feast for the taste buds but also a nutritious option that can be enjoyed any time of day. Whether you are looking for a quick evening snack or an elegant dish to impress your guests at a potluck, this recipe is the perfect choice, bringing together an array of textures and tastes.
Ingredients
To ensure that you have a wonderful experience while preparing your Sprouted Moong Chaat, here’s a detailed list of ingredients you will need:
| Ingredient | Quantity |
|---|---|
| Sunflower Oil | 1 teaspoon |
| Mustard Seeds | 1/4 teaspoon |
| Cumin Seeds (Jeera) | 1/4 teaspoon |
| Fresh Ginger (finely chopped) | 2 inches |
| Green Chillies (finely chopped) | 2 |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Curry Leaves (finely chopped) | 2 sprigs |
| Green Moong Sprouts | 2 cups |
| Mint Leaves (Pudina) | 2 sprigs |
| Salt | To taste |
| Fresh Coriander Leaves (Dhania) | 2 sprigs |
| Lemon Juice | Juice from 1 lemon |
| Fresh Coriander Leaves (finely chopped) | 3 sprigs |
| Mint Leaves (Pudina) | 1 cup |
| Green Chilli (roughly chopped) | 1 |
| Ginger (roughly chopped) | 1 inch |
| Garlic | 2 cloves |
| Badam (Almonds) | 2 tablespoons |
| Lemon Juice | Squeezed from 1/2 lemon |
| Jaggery | 1 tablespoon |
| Salt | To taste |
| Onion (finely chopped) | 1 |
| Tomato (finely chopped) | 1 |
| Fresh Pomegranate Fruit Kernels | 1/2 cup |
| Fresh Coriander Leaves (finely chopped) | 4 sprigs |
| Chaat Masala Powder | For sprinkling |
Nutritional Information (per serving)
| Nutrient | Value |
|---|---|
| Calories | 160 |
| Protein | 6g |
| Carbohydrates | 30g |
| Dietary Fiber | 8g |
| Total Fat | 4g |
| Saturated Fat | 0.5g |
| Sugar | 3g |
| Sodium | 200mg |
Preparation Time
- Preparation Time: 25 minutes
- Cook Time: 10 minutes
- Total Time: 35 minutes
- Servings: 4
Instructions
Preparing the Moong Sprouts
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Prep the Ingredients: Begin by gathering all your ingredients to ensure a smooth cooking process. This step makes it easier to keep track of everything you need.
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Heat the Oil: In a preheated pan, add 1 teaspoon of sunflower oil. Let it warm up for a moment.
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Spice It Up: Once the oil is hot, add 1/4 teaspoon mustard seeds and 1/4 teaspoon cumin seeds. Allow them to crackle and release their aromatic oils.
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Aromatic Additions: Add the finely chopped ginger, curry leaves, and green chillies, followed by 1/4 teaspoon turmeric powder. Stir the mixture for a few seconds until the spices become fragrant.
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Adding the Sprouts: Gently fold in the 2 cups of green moong sprouts along with salt to taste. Add 2 to 3 tablespoons of water to help the sprouts soften without losing their shape. Cover the pan and allow the sprouts to steam for about 3-5 minutes until just tender.
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Finishing Touches: Once the sprouts are softened but still firm, remove the lid and squeeze the juice from 1 lemon into the mixture. Stir in the finely chopped coriander leaves and set this mixture aside.
Making the Pudina Chutney
- Blending the Chutney: In a blender, combine 1 cup of mint leaves, 1 green chilli (roughly chopped), 1 inch ginger (roughly chopped), 2 cloves of garlic, 2 tablespoons of almonds, salt to taste, 1 tablespoon jaggery, and the juice from 1/2 lemon. Pour in 1/4 cup of water and blend until you achieve a smooth and vibrant chutney. Adjust the salt and sweetness to your preference.
Assembling the Chaat
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Create the Chaat: To assemble your chaat, take 1/2 cup of the prepared moong sprouts and place them in individual serving bowls.
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Drizzle the Chutney: Generously drizzle the prepared pudina chutney over the sprouts to infuse them with flavor.
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Garnish: Top each serving with finely chopped onions, tomatoes, and additional coriander leaves for freshness.
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Final Touch: Sprinkle a pinch of chaat masala powder over the top for that authentic chaat flavor.
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Serve: Your Sprouted Moong Chaat is now ready to be served! Enjoy it immediately, perhaps with a steaming cup of Masala Chai, or take it to your next potluck gathering alongside Spicy & Tangy Pakodi Chaat for a delightful experience.
Conclusion
This Sprouted Moong Chaat is a vibrant and nutritious addition to any snack table, combining the crunchy texture of fresh vegetables with the hearty goodness of sprouts and the refreshing zing of mint chutney. Not only is it quick to prepare, but it also packs a punch of flavor, making it an ideal choice for health-conscious snackers and food enthusiasts alike. Whether you enjoy it as a light evening treat or serve it at your next gathering, this recipe promises to be a hit, encouraging everyone to savor the goodness of wholesome ingredients. Enjoy every bite!
