Sprouted moong chaat (18g protein)
Mid-afternoon protein hit that doesn't require a kitchen. 5 minutes from sprouts + curd to bowl.
Editorially reviewed
Bassam Mallick · Last reviewed 26 May 2026
Master Nutrition Coach · MSc Kinesiology, Sports & Performance Nutrition · Lifestyle & Metabolic Medicine, Harvard Medical School
Per serving
Calories
250kcal
Protein
18g
Carbs
28g
Fat
6g
Ingredients
Makes 1 serving.
- Sprouted moong (green gram)150 g (≈ 1 cup)
- Curd or Greek yogurt60 g (skip for vegan)
- Onion, finely chopped2 tbsp
- Tomato, chopped2 tbsp
- Cucumber, diced2 tbsp
- Green chilli, finely chopped½
- Chaat masala½ tsp
- Lemon juice, salt, corianderto taste
Instructions
- 1
If your sprouts are raw, steam them for 4-5 minutes. Otherwise, use as-is.
- 2
Mix everything in a bowl. Taste, adjust salt and lemon.
- 3
Eat immediately while crunchy.
Coach's notes
- · Sprouting raises protein bioavailability + cuts phytate by 35-40% vs cooked moong. Worth the overnight soak.
- · Vegan: skip curd, replace with a tablespoon of tahini for richness.
- · Boost protein by stirring in a tablespoon of roasted peanuts or 30g of paneer.
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