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12 Gm Pumpkin Seeds and 2 Walnuts
Lunch • India
How to Make Pumpkin Seeds and Walnut Chaat (Traditional & Healthy Version)
Pumpkin Seeds and Walnut Chaat is an innovative Indian snack that combines the nutritional goodness of pumpkin seeds (kaddu ke beej) and walnuts (akhrot) with classic Indian flavors. This dish is rooted in the Indian tradition of using seeds and nuts for health, especially during festivals like Navratri, when fasting foods are emphasized. The chaat is lightly tossed with spices, fresh vegetables, and lemon juice, making it a flavorful and crunchy addition to your lunch menu. The Indian palate enjoys the versatility of seeds and nuts, often integrating them into traditional recipes for added texture and nutrients. Pumpkin seeds and walnuts are celebrated for their health benefits in Ayurveda and are commonly consumed during winter for their warming properties. This chaat is a perfect example of how Indian cuisine adapts global superfoods, infusing them with desi masalas and regional ingredients to create a dish that is both contemporary and authentic. With its zesty flavors, nutty crunch, and vibrant colors, Pumpkin Seeds and Walnut Chaat is a delightful way to enjoy a light, nutritious lunch. It is especially popular among health-conscious Indians, making it a smart choice for those tracking calories and looking for a vegetarian, protein-rich meal alternative.
Ingredients(for 1 small bowl (approx. 50g per serving))
- 12 gm Pumpkin seeds (kaddu ke beej) (Raw or roasted)
- 2 whole Walnuts (akhrot) (Chopped)
- 1/4 cup Cucumber (kheera) (Finely chopped)
- 1/4 cup Tomato (tamatar) (Finely chopped)
- 2 tbsp Onion (pyaz) (Finely chopped)
- 1 Green chilli (hari mirch) (Finely chopped, optional) - optional
- 1 tbsp Lemon juice (nimbu ras) (Freshly squeezed)
- 2 tbsp Coriander leaves (dhaniya) (Finely chopped)
- 1/4 tsp Black salt (kala namak) (For tangy flavor)
- 1/4 tsp Roasted cumin powder (bhuna jeera powder) (For aroma)
- 1/4 tsp Chaat masala (Optional, for extra zing) - optional
Instructions
- 1
Wash and finely chop cucumber, tomato, onion, green chilli, and coriander leaves. Set aside.
5 minutes
Ensure vegetables are dry to avoid soggy chaat.
- 2
Chop walnuts into small pieces for better texture and mixability.
2 minutes
Use a sharp knife to avoid crushing the walnuts.
- 3
In a mixing bowl, combine pumpkin seeds, chopped walnuts, cucumber, tomato, onion, and green chilli.
2 minutes
Mix gently to preserve crunch.
- 4
Add black salt, roasted cumin powder, chaat masala, and lemon juice. Toss well to coat evenly.
2 minutes
Adjust spices as per taste.
Why This Dish is Healthy
Combining pumpkin seeds and walnuts with fresh vegetables creates a nutrient-dense, low-calorie lunch option. It supports heart health, brain function, and weight management due to its high fiber and healthy fat content. The absence of refined grains and sugars makes it diabetic-friendly and suitable for those following a vegetarian diet.
Pumpkin seeds are rich in vitamin E, magnesium, zinc, and antioxidants, while walnuts provide omega-3 fatty acids, protein, and fiber. This chaat is a powerhouse of healthy fats, plant protein, minerals, and vitamins. The addition of fresh vegetables increases fiber content and micronutrients, aiding digestion and boosting immunity. This recipe is low in carbohydrates and perfect for calorie-conscious individuals.
Pro Tips
- 💡Tip 1: Use roasted pumpkin seeds for extra crunch.
- 💡Tip 2: Add pomegranate arils (anar ke dane) for sweetness and color.
- 💡Tip 3: For meal prep, keep lemon juice and coriander separate and add just before serving.
Storage & Serving
Best consumed fresh. Can be refrigerated in an airtight container for up to 1 day; avoid storing with lemon juice to prevent sogginess.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
