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Sprouted Moong Chaat


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We usually associate chaat with unhealthy fried foods or ones that have been cooked using loads of oil. Sprouts chaat is a healthy variation which has all the flavour and none of the calories we relate chaat with. Sprouts provide plenty of protein, vitamin c and iron to your diet and the protein content is further enhanced by the addition of steamed gram flour dumplings.

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Makes 3 servings
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Ingredients


1 1/2 cups sprouted moong (whole green gram)
3/4 cup finely chopped onions
1/2 tsp cumin seeds (jeera)
1/2 tsp fennel seeds (saunf)
a pinch of asafoetida (hing)
1/4 tsp turmeric powder (haldi)
1 green chilli , finely chopped
1 tsp chaat masala
1 tsp sugar
2 tsp lemon juice
1 tsp oil
salt to taste

For The Dumplings
1/2 cup besan (bengal gram flour)
1 tsp chilli powder
1/2 tsp fennel seeds (saunf)
1/8 tsp carom seeds (ajwain)
2 to 3 tbsp low fat curds (dahi)
a pinch of baking soda
salt to taste

For The Garnish
1 tbsp chopped coriander (dhania)

Method
For the dumplings

  1. Combine all the ingredients and knead into a smooth dough.
  2. Divide the dough into 4 equal portions.
  3. Shape each portion to make a thin roll approximately 6 mm. (¼") in diameter.
  4. Steam the rolls for 8 to 10 minutes.
  5. Cool completely and cut the rolls into very small pieces. Keep aside.

How to proceed

  1. Heat the oil in a non-stick pan and add the cumin seeds, fennel seeds and asafoetida.
  2. When the seeds crackle, add the onions, turmeric powder and green chilli and sauté for 3 to 4 minutes.
  3. Add the moong sprouts, salt and ¼ cup of water and cook for 4 to 5 minutes.
  4. Add the prepared dumplings, chaat masala, sugar and lemon juice and mix well.
  5. Serve hot, garnished with the coriander.
Nutrient values per serving
AmtEnergyProteinChoFatVit AVit CCalciumIronF. AcidFibre
86 gm 188 kcal 10.3 gm 30.2 gm 2.9 gm 127.2 mcg 7.8 mg 80.2 mg 2.2 mg 22.1 mcg 1.6 gm
1 review received for Sprouted Moong Chaat
1 FAVOURABLE REVIEW

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 Reviewed By
shreya_the foodieDecember 24, 2012

Healthy sprouts recipe with a nice gatte steamed topping.

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Reviewed December 24, 2012by shreya_the foodie

Healthy sprouts recipe with a nice gatte steamed topping.

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