Sprouts bhel

This is bhel with a promotion. Moong sprouts take the lead, puffed rice plays the supporting crunch, and onion, tomato and lemon do what they always do best. It tastes like the street-side chaat you love, but it actually keeps you full instead of leaving you hungrier twenty minutes later.

Why it helps

Classic bhel is mostly puffed rice, which is light but disappears fast, and hunger returns quickly. Flipping the ratio so sprouts dominate adds real protein and fibre, which digest slowly and keep you satisfied till dinner. It is one of the easiest swaps for the 5 pm snack hour. More high-protein Indian foods

Ingredients (serves 2)

• 1.5 cups moong sprouts (fresh or lightly steamed)
• 1 cup puffed rice (murmura)
• 1 small onion, finely chopped
• 1 small tomato, finely chopped, seeds removed
• 1/4 cup chopped cucumber (optional)
• 1 green chilli, finely chopped
• Handful of chopped coriander
• 1/2 teaspoon chaat masala
• 1/4 teaspoon roasted jeera powder
• Salt to taste
• Juice of half a lemon
• 1 tablespoon roasted peanuts (optional)

Method

1. If your sprouts are very raw, steam them for 3 to 4 minutes so they soften slightly but keep their bite. Cool them fully.
2. In a large bowl, combine the sprouts, onion, tomato, cucumber, green chilli and coriander.
3. Sprinkle in the chaat masala, jeera powder and salt.
4. Squeeze the lemon juice over everything and toss well.
5. Add the puffed rice and peanuts last, just before eating, so they stay crunchy.
6. Taste, adjust the lemon and salt, and serve immediately in bowls.

Make it your own

• Add a spoon of fine sev on top for the full chaat feeling. A little on top goes further than a lot mixed in.
• Stir in a spoonful of curd for a dahi-bhel twist. Skip the curd to keep it fully plant-based.
• Add pomegranate seeds or chopped raw mango when in season. Festivals and guests will not know it is the sensible version.

Enjoy it as part of the CurviCare Plate, or try the moong sprouts chaat when you want the sprouts without the puffed rice.