Nutritional Facts of Healthy Moong Chaat, Calories in Healthy Moong Chaat

by Tarla Dalal
This calorie page has been viewed 1777 times

Course
Chaat

Equipment
Non-stick Pan

How many calories does one serving of Healthy Moong Chaat have?

One serving of Healthy Moong Chaat gives 140 calories. Out of which carbohydrates comprise 82 calories, proteins account for 32 calories and remaining calories come from fat which is 27 calories.  One serving of Healthy Moong Chaat provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Healthy Moong Chaat recipe | moong sprouts chaat | sprouted moong chaat | sprouts chaat for weight loss | 

healthy moong chaat is a tasty snack which you can rely on as a healthy alternative to fried snacks. Learn how to make sprouts chaat for weight loss. 

Appetising moong sprouts, onions and tomatoes topped with cooling dahi, this moong sprouts chaat is loaded with nutrients like calcium, protein, magnesium, phosphorus, fibre and folic acid.

To make healthy moong chaat, heat the oil in a broad non-stick pan and add the mustard seeds and cumin seeds. When the seeds crackle, add the curry leaves and onions and sauté on a medium flame for 1 to 2 minutes. Add the ginger-garlic paste, chilli powder, turmeric powder, coriander-cumin seeds powder, tomatoes, sprouted moong, ¼ cup of water and salt, mix well and cook on a medium flame for 4 to 5 minutes or till the moong is partially cooked, while stirring occasionally. Remove from the flame and allow it to cool slightly. Divide the sprouted mixture into two equal portions. Place one portion of the sprouted moong mixture in a bowl, pour 2 tbsp of fresh curds and sprinkle a little salt, 1 tbsp of onions, 1 tbsp of tomatoes, 1 tbsp of coriander and a pinch of chilli powder over it. Repeat step 5 to make 1 more serving. Serve the healthy moong chaat immediately.

Brimming with good health, this tasty sprouts chaat for weight loss can be tossed up in a jiffy and is the perfect answer to sudden hunger pangs. Always keep some sprouted moong ready in your fridge, so you can prepare this often for your loved ones. With 140 calories and 7.9 g of protein, it is an ideal option at snack time for weight watchers. The protein along with the fibre from moong sprouts will keep you satiated for a long time. 

Interestingly, the sprouted moong mixture is a nice and crunchy snack to have just as it is, even without the toppings! But the addition of dahi in sprouted moong chaat along with onions and tomatoes add little creamy and crunchy texture both at the same time. 

This healthy moong chaat will also help you stock up on B vitamins which are crucial for energy metabolism. The folate (vitamin B9) is also brimming in this salad. It has a role to play in keeping our heart healthy. The onions and tomatoes also add in antioxidants allium and lycopene respectively which helps us reduce inflammation in the body. 

Health Tips for healthy moong chaat. 1. Heart patients as well women with PCOS can include this chaat in their diet. 2. For diabetics we suggest ½ to ¾ serving at snack time. 3. Pregnant women too can benefit from this healthy portion at any time of the day. 4. Kids are also sure to enjoy its crunch, try it!

Is Moong Chaat healthy?

Yes, this recipe is good for diabetics, heart and weight loss.

Let's understand the Ingredients of Moong Chaat.

What's good in Moong Chaat.

1. Sprouted Moong ( sprouted whole green gram) :  Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitaminspotassiummagnesiumphosphorus. These sprouts are a protein boost. Sprouted moong is beneficial in relieving the symptoms of anaemia by building haemoglobin levels due to its high iron count.  The fiber from sprouted moong has also been linked to lower LDL cholesterol (bad cholesterol) levels, thus decreasing the risk of heart diseases. help to maintain blood pressure and good for pregnancy. See detailed benefits of sprouted moong in moong sprouts glossary

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

3. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes

4.Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

5. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and over weight individuals have Healthy Moong Chaat?

Yes, this recipe is good for diabetics, heart and weight loss. The fiber from sprouted moong has also been linked to lower LDL cholesterol (bad cholesterol) levels, thus decreasing the risk of heart diseases. help to maintain blood pressure and good for pregnancy. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics.

Can healthy individuals have Healthy Moong Chaat?

Yes. Sprouts are known as the ‘Living food’ due to their high nutrient count which includes not only fiber but also protein, vitamins and many other minerals. It’s one of the most healthiest food. Dietitians often recommend making sprouts a part of your daily diet. If you are bored of eating plain sprouts, combining them with your favorite veggies and spices to make a Healthy Moong Chaat. Snack on this chaat and avoid binge eating. Stock up on nutrients and look forward to a healthy heart, strong bones, controlled sugar levels and digestive health too.

Healthy Moong Chaat is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 140 calories that come from Healthy Moong Chaat?

Walking (6 kmph) = 42 mins

Running (11 kmph) = 14 mins

Cycling (30 kmph) = 19 mins       

Swimming (2 kmph) = 24 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy140 cal7%
Protein7.9 g14%
Carbohydrates20.4 g7%
Fiber5.7 g23%
Fat3 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A120.7 mcg3%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C8.6 mg22%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)203.7 mcg102%
MINERALS
Calcium56.2 mg9%
Iron1.6 mg8%
Magnesium44.8 mg13%
Phosphorus114.8 mg19%
Sodium12 mg1%
Potassium315 mg7%
Zinc1 mg10%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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