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A High-Protein, Healthy Snack Recipe
Protein is vital for muscle building, strength, and growth, and many believe vegetarian diets lack sufficient protein. However, there are plenty of vegetarian sources, including sprouts, paneer, nuts, tofu, and seeds. Today, I’ll share a delicious and healthy recipe that everyone can enjoy!
Equipment
- Bowl for soaking and mixing ingredients.
- Muslin Cloth or Strainer for sprouting the beans.
- Deep Nonstick Pan for blanching the sprouts.
- Colander for draining the sprouts.
- Chopping Board for chopping vegetables
- Knife for cutting ingredients.
- Measuring Cups and Spoons for accurate ingredient measurement.
- Serving Bowl for presenting the final dish
- Spoon or Spatula for mixing ingredients.
Ingredients
- 1/2 cup whole green gram (sabut moong)
- 1/2 cup moth beans (matki)
- Salt to taste
- 2 medium potatoes, boiled, peeled and chopped
- 4-6 tbsps chopped onions
- 4-6 tbsps chopped tomatoes
- 4 tbsps roasted and peeled peanuts + for garnish
- 4 tbsps chana dal ¬namkeen + for garnish
- Black salt to taste
- A pinch of chaat masala
- A pinch of red chilli powder
- 3 tbsps green chutney
- 5 tbsps date and tamarind chutney
- 2 tsps red chilli – garlic chutney
- 1 lemon
- 8-10 crisp papdis + for garnish
- 2 tbsps chopped raw mango + for garnish
- 2½ cups puffed rice
- 2 tbsps nylon sev + to sprinkle
- 2 tbsps chopped fresh coriander
- Grated carrots for garnish
- Grated beetroot for garnish
- Chopped pineapple for garnish
- Fresh pomegranate pearls for garnish
Instructions
- Take green gram and moth beans in a bowl. Wash thoroughly. Add sufficient water and soak for 6-8 hours.
- Drain the water. Transfer the soaked green gram and moth beans in a muslin cloth and tie properly. Set aside in a warm place for 6-8 hours.
- Alternately, transfer the soaked green gram and moth beans in a strainer, cover with a lid and set aside in a warm place for 6-8 hours.
- Heat sufficient water in a deep nonstick pan. Add the sprouts, salt and blanch for 2 minutes. Drain the sprouts and put in chilled water so as to avoid excess cooking. Set aside.
- Drain the water and transfer the sprouts in a bowl. Add potatoes, onions, tomatoes, peanuts, chana dal namkeen, black salt, chaat masala, red chilli powder, green chutney, date and tamarind chutney and red chilli garlic chutney.
- Squeeze lemon, crush papdis and add to the bowl. Add raw mango, puffed rice, nylon sev, coriander and mix well.
- Transfer in a serving bowl. Sprinkle sev, carrots, beetroot, chana dal namkeen, peanuts on top.
- Garnish with raw mango, pineapple, chopped coriander, pomegranate pearls and serve with papdi.
Notes
- Soaking Time: Remember to soak green gram and moth beans for 6-8 hours before sprouting.
- Sprouting Method: You can use a muslin cloth or a strainer to sprout the beans; both methods are effective.
- Blanching: Blanch the sprouts in salted water for 2 minutes to retain their crunch and color.
- Chill the Sprouts: Immediately transfer the blanched sprouts to chilled water to stop the cooking process.
- Mixing Ingredients: Adjust the quantity of chutneys and spices according to personal taste preferences for flavor.
- Garnish: For an appealing presentation, garnish with fresh ingredients like raw mango, pineapple, chopped coriander, and pomegranate pearls.
- Serving Suggestions: Serve with papdi for added texture and crunch.
