S02 · Snacks · Maharashtra (incl. Parsi Mumbai)

Mumbai Sprout Chaat

Name: Mumbai Sprout Chaat
Prep time: 15 min
Cook time: 5 min
Yield: 2 (about 260 g each)
Cuisine: Indian (Maharashtra (Mumbai))
Ingredients: 80 g sprouted moong (from 40 g dry); 80 g sprouted matki (from 40 g dry); 40 g onion; 60 g tomato; 50 g cucumber, all finely chopped; 50 g boiled potato, diced; 20 g pomegranate seeds; 100 g curd, whisked with a pinch of salt and roasted cumin; 15 g tamarind-date chutney; 15 g green chutney; 1 tsp chaat masala; ½ tsp black salt; 1 tbsp lemon juice; coriander; 20 g roasted chana (dalia), lightly crushed

High proteinVegetarian

Mumbai street chaat made at home: steamed moong and matki sprouts, crunchy vegetables, whisked curd and both chutneys, topped with roasted chana instead of sev.

Region: Maharashtra (Mumbai)
Diet: Strictly vegetarian, egg-free
Prep: 15 min
Cook: 5 min
Time, as written: Sprouting 1–2 days · Prep 15 min · Cook 5 min
Serves: 2 (about 260 g each)
Difficulty: Easy
Status: Adaptation — curd and roasted chana added; no fried sev
Good for: Evening snack, light lunch

All recipes

S02Mumbai sprout chaatPhotograph to come

Nutrition

High protein

14 gProtein

250kcal

5.5 gProtein per 100 kcal

Per serving	kcal	Protein	Carbs	Fat	Sat fat	Fibre	Sugars	Protein per 100 kcal
Per serving	250	14 g	41 g	3 g	1 g	11 g	11 g	5.5 g

Tier: High protein. The 15 g sweet tamarind chutney contributes about 3.5 g added sugar per serving. Values checked against IFCT 2017 on 14 Oct 2026.

Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.

Ingredients

Method

Steam both sprouts together for 5 minutes until just tender but still crunchy. Cool.
Toss sprouts with onion, tomato, cucumber, potato, chaat masala, black salt and lemon.
Divide between two bowls. Spoon over the curd, then both chutneys.
Top with roasted chana, pomegranate and coriander. Serve immediately.

Protein optimisation

Where the protein comes from: Sprouts supply 9 g per serving, curd 2 g, roasted chana 2 g.
Boost: Add 40 g crumbled paneer per bowl (+7 g protein, +105 kcal, +8 g fat).

Variations, serving and storage

Regional: Delhi-style — use boiled kala chana and a pinch of kala namak with ginger juliennes.
Substitution: All moong sprouts if matki is unavailable.
Storage: Assemble just before eating; sprouts keep 3 days refrigerated.
Food safety: Steam sprouts rather than serving them raw, especially for older adults, pregnant women and young children.
Meal prep: Prepare sprouts and chopped vegetables ahead; add curd and chutneys at serving.

Allergens

Milk

Labels: High protein · High fibre · Quick · Soy-free · Whey-free · Gluten-free*

Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.

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