Mumbai Sprout Chaat
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)
- Status
- Adaptation — curd and roasted chana added; no fried sev
- Diet label
- Strictly vegetarian, egg-free
- Time
- Sprouting 1–2 days · Prep 15 min · Cook 5 min
- Serves
- 2 (about 260 g each)
- Difficulty
- Easy
- Good for
- Evening snack, light lunch
- Tags
- High protein · High fibre · Quick · Soy-free · Whey-free · Gluten-free*
- Allergens
- Milk
Nutrition (estimated)
- Calories
- 250 kcal
- Protein
- 14 g
- Carbs
- 41 g
- Fat
- 3 g
- Fibre
- 11 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| Per serving | 250 | 14 g | 41 g | 3 g | 1 g | 11 g | 11 g | 5.5 g |
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.
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
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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com