Maintaining a healthy diet doesn’t have to break the bank—or your time. If you're looking for a quick, affordable, and nutritious snack that packs a protein punch without compromising taste, you’re in for a treat! Introducing the Chana-Peanut Chaat—a simple, vegetarian, high-protein snack you can prepare in under 10 minutes. 🕒
This flavorful mix combines two humble ingredients—roasted chana dal and plain peanuts, along with a colorful burst of fresh vegetables and zesty spices. Whether you’re looking for a post-workout boost, a healthy evening bite, or a mid-day protein fix, this chaat will not disappoint. And the best part? It costs just ₹12 to ₹15 per serving! 💰
🥜 Why Choose Chana-Peanut Chaat?
Let’s break down why this chaat is more than just a snack:
- High in Protein – Around 15 to 18 grams of protein per serving.
- Rich in Fiber – Promotes good digestion and satiety.
- Balanced Macronutrients – Includes healthy fats, carbs, and proteins.
- Budget-Friendly – All ingredients are easily available and economical.
- Quick & Easy – No cooking required, just mix and serve!
🧾 Ingredients at a Glance
| Ingredient | Quantity | Nutritional Role |
|---|---|---|
| Roasted Chana Dal | 30-40 grams | Protein, Fiber |
| Plain Peanuts (unsalted) | 30-40 grams | Protein, Healthy Fats |
| Onion (chopped) | 1 small | Antioxidants, Fiber |
| Tomato (chopped) | 1 medium | Vitamin C, Lycopene |
| Lemon Juice | 1 tsp | Vitamin C, Taste Enhancer |
| Roasted Cumin Powder | ¼ tsp | Digestion Booster |
| Black Salt or Rock Salt | To taste | Adds flavor and minerals |
🥗 How to Prepare Chana-Peanut Chaat
Here's the step-by-step method to prepare this nutritious snack:
- Dry Roast (If Not Ready): If your chana dal or peanuts aren't already roasted, dry roast them on a medium flame for 2-3 minutes until crispy.
- Mix the Base: In a bowl, take 30-40 grams each of roasted chana dal and plain peanuts.
- Add the Veggies: Chop one small onion and one medium tomato. Mix them into the chana-peanut base.
- Add Flavor: Squeeze half a lemon over the mix for tanginess.
- Spice It Up: Sprinkle some roasted cumin powder and black salt to taste.
- Mix Well & Serve: Toss everything well and serve fresh. You can even chill it for 5 minutes for a refreshing touch. ❄️
🧠Health Benefits You Can’t Ignore
Let’s explore the science-backed benefits of this snack:
✅ 1. Excellent Source of Plant-Based Protein
Both roasted chana dal and peanuts are plant proteins, making this chaat a boon for vegetarians. Protein supports muscle repair, hormone balance, and immune strength.
✅ 2. Rich in Healthy Fats
Peanuts are naturally high in monounsaturated fats, which are heart-healthy and help in reducing bad cholesterol levels (LDL).
✅ 3. Full of Fiber
The combination of dal, peanuts, and raw veggies boosts fiber intake, supporting smoother digestion and prolonged satiety—perfect for weight-watchers.
✅ 4. Regulates Blood Sugar
Chana dal has a low glycemic index, which means it digests slowly, preventing sugar spikes and energy crashes.
✅ 5. Great for Heart Health 💓
Thanks to the magnesium, niacin, and antioxidants in peanuts, this snack promotes better circulation and cardiovascular health.
💡 Pro Tips for Customization
- Add Cucumber for extra hydration and crunch.
- Sprinkle Chat Masala for a street-food flair.
- Garnish with Coriander for freshness and a herby aroma.
- Want it spicier? Add green chilies finely chopped (optional).
🌱 100% Vegetarian and Natural
This recipe contains no artificial ingredients, no preservatives, and is completely egg-free, meat-free, and dairy-optional (only lemon and veggies used). It aligns with Ayurvedic and Sattvic dietary principles as well.
🧮 Nutritional Profile (Approx per serving)
| Nutrient | Approx Value |
|---|---|
| Protein | 15-18 grams |
| Carbohydrates | 25-30 grams |
| Dietary Fiber | 7-8 grams |
| Fats | 12-14 grams |
| Calories | 280-320 kcal |
Note: Values may slightly vary depending on the size of vegetables and peanuts used.
❓Frequently Asked Questions
1. Can I eat Chana-Peanut Chaat daily?
👉 Yes, it can be part of your daily diet as a snack, especially if you are physically active. Just balance it with other meals to ensure variety.
2. Is this chaat suitable for weight loss?
👉 Absolutely. It's high in protein and fiber, which keeps you full longer and reduces cravings.
3. Can I add curd or yogurt to this recipe?
👉 Yes! A spoon of curd adds probiotics and makes it creamy. Use plain, unsweetened curd.
4. How can I make it spicier?
👉 Add finely chopped green chilies or sprinkle red chili powder as per your spice tolerance.
5. Is this safe for diabetics?
👉 Yes, chana dal has a low glycemic index, and peanuts are low in carbs, making this a diabetic-friendly snack when consumed in moderation.
Conclusion
The Chana-Peanut Chaat is not just a snack—it's a complete health solution served in a bowl. Nutritious, affordable, and super easy to prepare, this snack is your ticket to guilt-free munching. Perfect for adults, kids, gym-goers, or anyone who cares about health without compromising taste.
So next time hunger strikes, ditch the chips and whip up this superfood chaat instead! 🥄✨