Nutritious Chaat Ideas for Every Meal
Bonny Shah

Bonny Shah
27 March 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

There are many who believe that chaat is an indulgent treat rather than a healthy everyday meal option. But with the right components, it can be turned into a nutritious meal that is perfect for any time of the day.

We have put together some ideas that help chaat lovers add this irresistible delicacy to their daily diet, the healthy way.

Chaat Ideas


Breakfast is often referred to as the most important meal of the day. Having pulses and sprouts as breakfast is a great idea as the high nutritional value of pulses can help you start your day on a high note. With some night-time preparation, one can easily whip up a yummy chaat dish for breakfast.

Give your everyday scrambled eggs a healthy, tangy twist by mixing in a handful of sprouted pulses, chaat masala, tamarind chutney, onions and tomatoes.

Sprouted moong are especially a good addition as they appear to have an impressive antioxidant profile and may even contain as much as six times more antioxidants in comparison to regular moong beans. The germination of moong beans can significantly increases the phytochemical content, vitamin C content, and antioxidant activity

Besan cheela chaat is a savoury gram flour pancake can be stuffed with sprouts and green chutney, and it makes for an excellent substitute for regular sweet pancakes. Another healthy alternative is to have moong dal chilla with paneer and sprouts stuffing flavored with your favourite herbs and spices. Use chilla mixes from the Tata Sampann range to make your breakfast prep easier.

Easy Chaat Recipe

Half-Time Snacks

Come snack time, try swapping out the chips and dip for an equally yummy but infinitely healthier option - chana chaat. It won’t take you more than 5 minutes to assemble. Use boiled kabuli chana, add pomegranate, spicy green chutney and sweet tamarind chutney as per your taste. Season it with some lime, coriander, chaat masala, salt and dry spices. Alternatively, you could make a simple South Indian ‘Sundal’ which is just requires a tadka of mustard seeds, split urad, hing and curry leaves, with a garnish of grated coconut on top of boiled kabuli chana.


Mixed bean chaat is an interesting option for lunch at home or at work. Toss pulses like rajma (kidney beans), chawli (black-eyed peas), chana and green moong beans with your favourite vegetables. Season it with olive oil, lemon juice, coriander, chaat masala, salt and pepper. Use Tata Sampann Chaat masala which is crafted by Sanjeev Kapoor, to add that signature roadside chaat tang to your salad.

Light Dinner

Everybody loves pani puri. It is the most versatile of all chaat dishes which can be eaten as an appetizer or a complete meal. Along with boiled potatoes, a healthier option is to add boiled green moong or chana to the filling. Baking the puris will also make the dish a little healthier.

Nutritional Value of Pulses

Besides being delicious, pulses are packed with nutrients and are high in protein, complex carbohydrates and fibre which make them ideal ingredient for low-fat diets. They are rich in antioxidants and phytochemicals which are said to protect cells from damage. Pulses are a significant source of vitamins and minerals, such as iron, zinc, folate, and magnesium. Consuming half a cup of beans or peas per day can enhance diet quality by increasing intakes of these nutrients. Including pulses in the diet is a healthy way to meet dietary recommendations and it is also associated with reduced risk of several chronic diseases.

Pulses also play an important role in many other special diets. Since they do not contain gluten, they can be consumed by people suffering from celiac disease. They also help manage glucose levels in the blood which make them good for a diabetic diet. As substantial sources of proteins, vitamins and minerals, pulses form an essential part of the vegetarian diet as well.

Chaat has always been a celebration of flavour. Harnessing the nutritional value of pulses can make your indulgence a healthy one. Sprouted brown chana, green moong and black urad dal are a refreshing addition to any chaat recipe.


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