How to Make Chana Sprouts (Traditional & Healthy Version)
Chana Sprouts, or sprouted kala chana, is a protein-rich, wholesome Indian dish that has been enjoyed across the country for generations. Known for its nutty flavor and crunchy texture, Chana Sprouts are made by sprouting black chickpeas, or kala chana, and then lightly tossing them with spices and fresh vegetables. This dish is a staple in many Indian households, particularly in states like Maharashtra, Gujarat, and Punjab, where healthy eating and plant-based proteins are highly valued. Often served during Navratri and other fasting periods, Chana Sprouts are celebrated for their simplicity, nutrition, and versatility. What makes Chana Sprouts an exceptional choice for lunch is their lightness and satiety factor. Sprouting increases the nutrient value of kala chana, making it easier to digest and more bioavailable. The addition of fresh veggies like cucumber, tomato, and coriander elevates the taste while keeping the recipe low in calories and high in dietary fiber. This Indian superfood is perfect for those who want to maintain a healthy lifestyle without compromising on traditional flavors. Whether you enjoy it as a salad, chaat, or side dish, Chana Sprouts are sure to delight your palate and nourish your body.
Ingredients
- 1 cup Kala chana (black chickpeas) (soaked and sprouted)
- 1 small Onion (finely chopped, pyaaz)
- 1 medium Tomato (finely chopped, tamatar)
- 1/2 medium Cucumber (finely chopped, kheera)
- 1 Green chili (finely chopped, hari mirch)
- 2 tbsp Fresh coriander (finely chopped, dhania)
- 1 tbsp Lemon juice (nimbu ras)
- 1/2 tsp Roasted cumin powder (bhuna jeera powder)
- 1/4 tsp Black salt (kala namak)
- to taste Salt (sendha namak for vrat)
Step-by-step instructions
Step 1 · Wash and soak kala chana overnight (8-10 hours)
Wash and soak kala chana overnight (8-10 hours). Drain and tie in a muslin cloth for 12-24 hours until sprouted.
Step 2 · Steam or boil the sprouted chana for 10-12 minutes until slightly t...
Steam or boil the sprouted chana for 10-12 minutes until slightly tender but still firm.
Step 3 · Transfer boiled sprouts to a mixing bowl
Transfer boiled sprouts to a mixing bowl. Add chopped onion, tomato, cucumber, and green chili.
Step 4 · Add roasted cumin powder
Add roasted cumin powder, black salt, regular salt, and fresh coriander. Mix well.
Step 5 · Drizzle with lemon juice and toss everything together just before s...
Drizzle with lemon juice and toss everything together just before serving.
Step 6 · Serve immediately as a salad or light chaat
Serve immediately as a salad or light chaat.
Why this recipe is healthy
This Chana Sprouts recipe is naturally low in calories, high in protein, and packed with fiber, which helps in keeping you full for longer and supports digestive health. With an abundance of fresh vegetables and minimal oil, it fits perfectly into any weight loss or wellness-focused diet. The absence of refined ingredients and use of whole foods make it a heart-healthy and diabetes-friendly option.
A note on tradition
Chana Sprouts are especially popular in Maharashtra as a part of the daily 'usli' or 'sundal' enjoyed during Ganesh Chaturthi and Navratri. Traditionally eaten during fasting and festivals, this dish is offered as prasad or served at community gatherings for its high satiety and nutrition. Each region adds its own twist, using local spices and vegetables, making it a versatile and beloved Indian lunch staple.