Sprouting transforms ordinary legumes into something more. When moong or mixed beans sprout, their enzyme inhibitors get deactivated, protein digestibility improves by 20-30%, Vitamin C jumps dramatically (from near-zero to 14mg per cup), and compounds that block mineral absorption are significantly reduced. Your body simply extracts more from a sprouted bean than from the same bean cooked dry. For weight loss, sprouts are close to perfect: low calorie, high fibre, high protein, high volume.
This sprouts chaat is assembled like a proper Indian chaat — tangy, spicy, crunchy — but uses no fried items, no refined carbs, and no added sugar. Pomegranate seeds add sweetness and antioxidants. Raw onion brings quercetin. Green chutney adds flavour without calories. This is the kind of snack that tastes like a treat and functions like a health intervention.
Ingredients
How to Make It
If your sprouts are freshly sprouted (1-2 days old), you can eat them raw. If you have a sensitive stomach, steam for 3-4 minutes — they stay crunchy but become easier to digest.
Place the sprouts in a large mixing bowl.
Add the chopped onion, tomato, cucumber, green chilli, and coriander.
Add pomegranate seeds if using.
In a small bowl, mix the lemon juice, chaat masala, jeera powder, and black salt. Stir to combine.
Pour the dressing over the sprouts and vegetables. Toss well.
Add green chutney if desired. Taste and adjust — more lemon for tang, more chaat masala for spice, more black salt for depth.
Serve straight away. Sprouts chaat turns watery if it sits dressed for more than 20-30 minutes — eat it fresh.
Nutrition per serving
* Approximate values per serving
Health Benefits
Sprouted legumes give you one of the highest protein-to-calorie ratios of any snack food, and the sprouting process makes that protein genuinely more bioavailable. The Vitamin C that develops during sprouting (nearly absent in dry beans, 12-15mg per cup sprouted) is important for immunity and iron absorption. The 7g fibre per serving feeds gut bacteria that produce butyrate and propionate — short-chain fatty acids that reduce fat-storage hormones. Raw onion provides quercetin and inulin, a prebiotic that further supports the gut microbiome changes linked to sustained weight loss.
Pro Tips
- →Sprout your own for the best results — it takes 1-2 days, requires only a jar, water, and a cloth, and home-sprouted beans have higher enzyme activity than anything from a store. Rinse twice daily.
- →If you buy store-bought sprouts, steam them briefly before eating — raw commercial sprouts carry a higher risk of bacterial contamination.
- →Dress and eat immediately — don't dress it and let it sit. The sprouts release water and the whole thing becomes soggy.
- →Add a tbsp of roasted peanuts for extra protein and crunch — peanuts have a low GI and add 4g more protein per serving.
Variations
- 1Add ½ cup boiled sweet corn kernels for a sweeter flavour and extra fibre.
- 2Sprouts Bhel: Add 1 cup puffed rice (murmura) and 1 tbsp tamarind chutney for a proper bhel experience — still under 250 calories and high in protein.
- 3For a South Indian flavour, add grated coconut and a small mustard seed-curry leaf tadka instead of chaat masala.
