It’s time to give a healthy twist to the famous chaat that we all love so much. Sprouted moong beans provides a nutritious and protein rich base for “Sprouted Moong bean Chaat”, my next recipe to the blog hop theme “CHAAT RECIPES”. Sprouted Moong Bean Chaat” is very colourful, spicy, tangy, nutritious dish and can be served as a snack or no-fuss lunch. A chaat is usually associated with fried foods but the Sprouted Moong Bean Chaat is a healthy version of chaat with refreshing flavours. Sprouted Moong is usually bland in taste but by adding cucumber, tomatoes, sweet potatoes, onions, chutneys and spices you can makes it a wonderful dish which is very tempting to eat.
In Ayurveda there is a lot of emphasis to include Moong in daily diet. Moong could be eaten in many ways and eating Sprouted Moong Bean Chaat is one of the delicious ways to eat Moongs. Moong beans are some of the oldest beans in the history of food and they were first cultivated in China and India.
Sprouted moong beans are also easy on the stomach so you need not worry about indigestion.When using the sprouting method the greens that will grow should be used for fresh salads and will contain Vitamin C. The sprouts are also known not to grow for long as they are in most cases about 2 inches long and they can be eaten when slightly boiled, steamed as well as raw. This dish is good for people who have wheat and dairy products allergies. Do check my other post on how to make sprouts at home for more information on sprouts and it’s benefits and also don’t miss the mixed sprouts dosa recipe, which is a healthy version of delicious dosa.
A delicious chaat like Sprouted Moong Bean Chaat helps to satisfy your fascination for flavours. A simple and fully-flavoured extra serves the weakness of a health conscious person. Not to leave behind the benefits relating to sprouted moong beans, which makes it easier to prepare when there are unheralded guests at one’s place, if u have all the ingredients already refrigerated.
Make this easy Sprouted Moong Bean Chaat ahead of time for picnics, parties or for road-trips and you can be rest assured that your stomach and your heart will be satisfied.
Are u nauseated of the same daily cuisine and seeking to try some new flavours? Then sprouted Moong Bean chaat is exactly the chaat you should winnow out. Give it a try and I’m sure you will love it!!
Step-by-Step process in making Sprouted Moong Bean chaat:
- Check out my post on how to make sprouts at home. I have posted for mixed sprouts but the process remains the same except that moong beans sprout within 12 to 24 hours depending on the climate.
- For this recipe, you can either use raw sprouts or steam, blanch, microwave or sauté in a few drops of oil for 2 minutes.
- I have opted to sauté the sprouted moong beans for today’s recipe.
- Grease a small pan with oil and sauté the sprouts over medium heat for 2 to 3 minutes depending on how much crunch you need. But ensure not to cook it too much because it’s nice to have the crunchy feel in every bite.
- Cut tofu into small bitesize cubes.
- In the same pan add half a teaspoon oil and stir fry tofu over medium heat till they turn slightly brown.
- Turn off the heat. once cooled down add one teaspoon of lemon juice and sprinkle the dry masala mix (mix all the ingredients listed under the list “dry masalas”) and set aside. All the flavours are infused into the tofu pieces and they taste great!!
- Boil sweet potato, peel and cut into cubes.
- Grab the rest of the veggies and chop cucumber, cherry tomatoes, onions, green chilli and coriander.
- Squeeze lime juice and set aside.
- Mix all the dry spice ingredients under the list “dry masalas”and set aside (add a pinch to the stir fried tofu pieces).
- In a bowl mix all the fried, chopped, spice and the rest of the ingredients in the list.
- Mix well and serve in lettuce leaves or in a bowl.
- Garnish with pomegranate arils and sev if you prefer to.
Sprouted Moong Bean Chaat
Ingredients
- 1 teaspoon oil
- 1 cup sprouted Whole Green Moong
- ½ cup Tofu cubed
- ½ cup cubed sweet potato boiled and peeled
- ¼ cup finely chopped Onions
- ¼ cup chopped cucumber
- 6 cherry tomatoes quartered
- 2 tablespoons finely chopped Cilantro
- 1 green Chilli finely chopped
- 1 Tablespoon Lime Juice or as required to taste
- 1 Tablespoon Green Chutney
- 1 teaspoon Sweet chutney or as per taste
- Required Salt
- 2 Tablespoons lemon juice divided
- Dry Masalas:
- ½ teaspoon Chaat Masala
- ½ teaspoon cumin powder
- ½ teaspoon coriander powder
- ¼ teaspoon Red chilli powder
- For Garnish:
- Few pomegranate arils
- Sev optional
- 2 to 3 lettuce leaves to serve or serve in bowls
Instructions
- Sauté sprouted moong beans in ½ teaspoon of oil over medium hear for 2 to 3 minutes and transfer to a bowl.
- In the same pan add another ½ teaspoon of oil and add cubed tofu. Stir fry till slightly brown and turn off the heat. Add ½ teaspoon of lime juice and sprinkle a pinch of the dry masala mix (Mix all the ingredients listed under the list "Dry Masalas").
- In a bowl add sautéed sprouts, stir fried tofu, all the chopped veggies, chutneys, lime juice and the dry masala mix.
- Mix well and give all the ingredients a nice toss.
- Serve in lettuce leaves garnished with pomegranate arils and sev (optional) if you wish to.
- The prep time includes the sprouting process.
Notes
If you want to enjoy the raw crunch of the sprouts, you can directly use raw sprouts.
Feel free to omit an ingredient or include any of your favourite ingredients.
Adjust spice levels with any of the spices under the list "dry masalas" to suit your taste. You can even skip green chillies.
You can include some pieces of cut raw mango, it tastes great.
Adjust all the spices and tanginess with salt to suit your taste.
Do check out other popular post related to this category-
- Coriander mint green chutney
- Dates tamarind chutney
- Sweet and Sour Tomato Chutney
- Chaat Style Sandwich
- Capsicum Aloo Paneer Tikki
- Mint Onion Pakoda
- Puri Recipe for Pani Puri
- Pani Puri or Golgappa
And many more to come!!….Stay tuned!!
Happy Cooking 🙂
Cheers!!
Padma
