This high protein chaat salad makes 5-6 servings with between 20-25 grams of protein for under 400 calories per serving. Not only is it healthy but trust me the whole family will love it! You can have it ready and keep the dressing separately and eat throughout the week. It has protein from the sprouted beans, edamame beans and popped lotus seeds (Phool makhana).
Phool Makhana can be bought from Indian shops but if you can’t get hold of them, add some roasted peanuts instead or you can toast some wholemeal or gluten free tortilla chips or pitta strips to have on top.
Chaat masala does contain black salt or kala namak and if you are salt free or don’t like the taste of black salt, use mango powder instead which again can be bought from Indian shops.
Ingredients
1 Red pepper diced (or use whatever colour you have)
1 large onion diced
600g of frozen edamame beans defrosted in a microwave or the equivalent amount of tinned edamame beans
1 medium cucumber deseeded and diced
1 x 220g cherry tomato pack- each cherry tomato cut into quarters
1 medium potato
300g of mung bean sprouts
165g tinned sweetcorn rinsed and drained
4 garlic cloves crushed and warmed in the microwave with a few splashes of water for 20 seconds
1 mango diced
2-4 red or green chillies diced finely
Crunchy topping ingredients
50 grams of Phool makhana
Extra virgin olive oil spray
Kashmiri chilli powder to taste
1 tsp kala namak
Salt to taste
Dressing ingredients
10 fresh mint leaves
Lime juice to taste
30 grams of coriander
1 tablespoon of tamarind paste
1 teaspoon kashmiri chilli paste
6 pitted dates softened in boiling water for 10 minutes
Salt to taste
6 tablespoons of unsweetened soya yoghurt or any other plant-based yoghurt
3 teaspoons of chaat masala
Method
Wash the potato and cut some slits in it with a knife before microwaving on a microwave-safe plate on high power for 10 minutes until the potato is cooked through and allow to cool slightly (alternatively steam it).
Chop and add all the other salad ingredients in a bowl.
Pull the skin off the potatoes and dice with a knife into 1cm chunks and add to the salad bowl.
Mix all the salad ingredients thoroughly.
Blend all the ingredients for the dressing in a blender apart from the lime juice (add a small amount of water if needed to blend).
Cut the Phool makhana in half with a knife. Transfer them into a bowl and spray with a few sprays of extra virgin olive oil and add salt, 1 tsp of kala namak and Kashmiri chilli powder to taste, (I added 1/2 teaspoon of salt and 1 teaspoon of chilli powder).
Cook the Phool makhana in a frying pan or in an air fryer for 2 mins at 200C until they are crispy and transfer to a bowl.
Slowly pour the dressing ingredients onto the salad adding a small amount at a time and mixing to ensure the salad doesn’t turn watery. You may have some of the dressing left which can be frozen for another time or kept in the fridge.
Taste the salad and add lime juice, salt and Kashmiri chilli powder to your taste if you so wish and give it a final mix.
Serve each person with the salad, topping it with a handful of Phool makhana for crunch.
ENJOY!
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