You are here: Home> Dinner Chaat > Chaat > Punjabi Swadisht Nashta > Healthy Salads Fruit Based Salads > Fruit Chaat ( Vitamin C and Vitamin A Rich Recipe )
Fruit Chaat recipe | Mixed Fruit and Veggie Chaat | Indian Spiced Fruit & Vegetable Salad |
Tarla Dalal
21 May, 2018
Table of Content
Fruit Chaat recipe | Mixed Fruit and Veggie Chaat | Indian Spiced Fruit & Vegetable Salad |
This Fruit Chaat recipe, also aptly called Mixed Fruit and Veggie Chaat or Indian Spiced Fruit & Vegetable Salad, is a vibrant, flavorful, and incredibly versatile dish. It masterfully combines the natural sweetness of fruits with the refreshing crunch of vegetables and the invigorating zing of Indian spices. This unique blend of textures and tastes makes it a beloved snack or light meal across India, offering a refreshing burst of flavor with every bite.
The beauty of this Fruit Chaat lies in its diverse array of fresh ingredients. It features 1/2 cup papaya cubes, 1/2 cup pineapple cubes, 1 cup apple cubes, 1/2 cup banana cubes, and 1/4 cup grapes, providing a spectrum of sweetness and varying consistencies. What makes this particular chaat stand out is the clever incorporation of vegetables: 1 cup cucumber cubes add a cool, crisp element, and 10 to 12 cherry tomatoes, cut into halves, contribute a juicy, slightly tart counterpoint. The inclusion of 1/2 cup boiled potato, peeled and cut into cubes, adds a subtle starchiness and heartiness, making the chaat more substantial.
The soul of any chaat is its unique blend of spices and chutneys, and this Indian Spiced Fruit & Vegetable Salad is no exception. It's seasoned with 2 tsp finely chopped green chillies for a kick, 1/4 tsp black salt (sanchal) for its distinctive tangy-sulfurous flavor, 1/2 tsp roasted cumin seeds (jeera) powder for earthy warmth, 1/2 tsp chaat masala for that quintessential tangy-spicy punch, and 1/4 tsp chilli powder for a hint of heat. The freshness of 1/2 tbsp lemon juice brightens all the flavors, while a few mint sprigs add an aromatic freshness. Salt to taste ensures perfect seasoning.
Two essential chutneys truly elevate this chaat: 1 tbsp healthy green chutney and 1 tbsp meetha chutney. The "handy tip" for the healthy green chutney suggests a blend of roughly chopped coriander, optional sliced onions, lemon juice, sugar, green chillies, ginger, and salt, creating a fresh, spicy, and tangy condiment. The "meetha chutney" (sweet chutney), would typically add a sweet-sour depth, often made from dates and tamarind, balancing the other sharp flavors.
Preparing this Mixed Fruit and Veggie Chaat is incredibly simple: just combine all the prepared fruits, vegetables, and the listed spices and chutneys in a bowl, toss them well to ensure even coating, and then refrigerate until chilled. Serving it chilled and garnished with chopped coriander (dhania) enhances its refreshing qualities. This method allows the flavors to meld beautifully, creating a harmonious and invigorating salad perfect for any occasion.
Health Benefits for Specific Conditions
This Fruit Chaat can be a healthy option for various health goals, with some considerations:
- For Weight Loss: This chaat is largely fiber-rich due to the abundance of fruits and vegetables like papaya, pineapple, apple, banana, grapes, cucumber, and tomatoes. Fiber promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. The boiled potato adds some carbohydrates, but in moderation, it can contribute to sustained energy without excessive calories. The use of natural fruits and vegetables makes it a nutrient-dense snack, supporting weight management.
- For Diabetics: While fruits contain natural sugars, the high fiber content in this chaat (from fruits like apples, papaya, pineapple, and especially the added cucumber and boiled potato) helps slow down sugar absorption, leading to a more gradual rise in blood glucose levels. Papaya, pineapple, and apples are generally considered suitable for diabetics in moderation due to their fiber content. However, banana and grapes have a higher glycemic index, so portion control is crucial. It's advisable for diabetics to consume this in moderation and monitor their blood sugar response. Pairing it with a protein source could also help manage blood sugar levels further.
- For Heart Health: This chaat is beneficial for heart health due to its richness in fiber, vitamins, and antioxidants from the diverse fruits and vegetables. Ingredients like apples, pineapple, and cucumber contribute to cardiovascular well-being by helping to lower cholesterol and manage blood pressure. The minimal use of added fats (unless the chutneys contain significant oil, which is unlikely for a "healthy green chutney") also makes it heart-friendly.
- For Pregnancy: This chaat is a good source of vitamins (especially Vitamin C and A from papaya, pineapple, apples, tomatoes), minerals, and fiber, all crucial for maternal and fetal health. The fruits and vegetables provide essential nutrients that support a healthy pregnancy. However, moderation is key, especially with fruits that have higher sugar content like banana and grapes. As with any dietary change during pregnancy, consulting a healthcare provider is recommended.
- For PCOS: For individuals with PCOS, a diet rich in fiber and low-glycemic fruits is often recommended. The fiber in this chaat can help improve insulin sensitivity and manage blood sugar levels, which are key concerns in PCOS. Apples, cucumbers, and tomatoes are good choices. While bananas and grapes should be consumed in moderation due to their higher natural sugar content, the overall high fiber from the mix helps mitigate rapid blood sugar spikes. The dish provides essential vitamins and antioxidants that support overall health and hormone balance.
Tags
Preparation Time
20 Mins
Cooking Time
None Mins
Total Time
20 Mins
Makes
6 servings
Ingredients
for fruit chaat
1/2 cup papaya cubes
1/2 cup pineapple cubes
1 cup apple cubes
1/2 cup banana cubes
1/4 cup grapes
1 cup cucumber cubes
10 to 12 cherry tomatoes , cut into halves
1/2 cup boiled potato , peeled and cut into cubes
2 tsp finely chopped green chillies
1 tbsp healthy green chutney , refer handy tip
1 tbsp meetha chutney
1/4 tsp black salt (sanchal)
1/2 tsp roasted cumin seeds (jeera) powder
1/2 tsp chaat masala
1/4 tsp chilli powder
1/2 tbsp lemon juice
a few mint sprig
salt to taste
For The Garnish
1 tbsp chopped coriander (dhania)
Method
for fruit chaat
- Combine all the ingredients together in a bowl toss well and refrigerate till chill.
- Serve chilled garnished with coriander.
Handy tip:
- To make 1 cup healthy green chutney, combine 2 cups of roughly chopped coriander, ½ cup sliced onions (optional), 2 tsp lemon juice, 1 tsp sugar, 4 to 6 roughly chopped green chillies,12mm. (1/2") ginger piece and salt to taste and blend in a mixer to a smooth paste using enough water. Keep refrigerated.
Fruit Chaat ( Vitamin C and Vitamin A Rich Recipe ) recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 71 cal |
| Protein | 1.1 g |
| Carbohydrates | 15.8 g |
| Fiber | 2.9 g |
| Fat | 0.3 g |
| Cholesterol | 0 mg |
| Sodium | 25 mg |
Click here to view Calories for Fruit Chaat ( Vitamin C and Vitamin A Rich Recipe )
The Nutrient info is complete
Foodie #623509
Sept. 24, 2021, 10:33 p.m.
It is common knowledge that pineapple and papaya must be avoided during pregnancy. Doctors also explicitly advise the same.
Tarla Dalal
Sept. 24, 2021, 10:33 p.m.
Raw papaya is usually to be avoided in pregnancy. And pineapple in high amounts is not advisable, but here it''s used in small quantity in this recipe and hence take advantage of its vitamin C content.
n_katira
Jan. 23, 2021, 2:15 p.m.
Great recipe as it combines a variety of fruits which give a variety of nutrients. Chaat masala, black salt and cumin seeds powder wave their magic flavour which is difficult to resist.
Faiza
April 4, 2016, 1:01 p.m.
Altho the recipe sounds tempting n healthy, i dont think it will take only 10 mins as claimed.
