Kala chana chaat

Kala chana chaat is the snack your grandmother already knew was good for you. Boiled black chana tossed with onion, tomato, lemon and chaat masala makes a filling evening bowl that is naturally rich in protein and iron. Note: the chana needs an overnight soak, so plan a day ahead. The 25 minutes here is only the cooking and tossing.

Why it helps

Black chana is one of the best everyday sources of plant protein and iron in the Indian kitchen, and its fibre means it digests slowly. That combination keeps you genuinely full at the 5 pm danger hour, when chai usually drags biscuits along with it. A bowl of this instead can quietly change your whole evening. Why cravings hit and what helps

Ingredients (serves 2)

• 3/4 cup kala chana (black chana), soaked overnight
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1 green chilli, finely chopped (optional)
• 1/2 teaspoon roasted jeera powder
• 1/2 teaspoon chaat masala
• Juice of half a lemon
• Fresh coriander, chopped
• Salt to taste

Method

1. The night before, rinse the kala chana and soak it in plenty of water.
2. Drain, then pressure cook with fresh water and a pinch of salt for 4 to 5 whistles, until soft but not mushy.
3. Drain the cooked chana and let it cool for a few minutes. Save the cooking water for dal or soup if you like.
4. In a bowl, toss the chana with onion, tomato and green chilli.
5. Sprinkle the jeera powder, chaat masala and salt, then squeeze the lemon over everything.
6. Toss well, top with coriander, and eat while the chana is still slightly warm.

Make it your own

• Add chopped cucumber and a few pomegranate seeds for crunch and colour.
• Boil a big batch on Sunday and refrigerate. The chaat then takes 5 minutes on weekday evenings.
• Love sprouts? Try the moong sprouts chaat on alternate days for variety.

Enjoy it as part of the CurviCare Plate, or see more high-protein Indian foods.