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Watercress–Moong Sprout Chaat with Tomato, Cucumber, Lemon & Roasted Cumin
Recipe

Watercress–Moong Sprout Chaat with Tomato, Cucumber, Lemon & Roasted Cumin

Starter • India

Fresh watercress and steamed moong sprouts are tossed with tomato, cucumber, lemon, roasted cumin and a light tamarind-ginger dressing for a zesty starter.

Why smarter

This chaat is naturally cholesterol-conscious: it’s plant-based, high in fibre from watercress, sprouts and vegetables, uses minimal oil, and relies on citrus, spices and herbs for flavour instead of butter or cream.

Chef tip

Steam the sprouts briefly (2–3 minutes) to keep them crisp but easier to digest; cool completely before mixing so the watercress stays perky.

Soft line

Serve immediately for maximum crunch and freshness.

Ingredients

# Ingredient Text Amount Unit Ingredient Name Notes
1 Moong (green gram) sprouts, rinsed 2.000 cup moong sprouts
2 Watercress, tough stems removed, roughly chopped 3.000 cup watercress
3 Cucumber, finely diced 1.000 cup cucumber
4 Tomatoes, deseeded and finely diced 1.000 cup tomatoes Use firm tomatoes to avoid watery chaat
5 Red onion, finely chopped (optional) 0.250 cup red onion
6 Fresh coriander leaves, chopped 0.500 cup coriander
7 Green chilli, finely chopped (optional) 1.000 piece green chilli
8 Lemon juice (about 1 large lemon) 3.000 tbsp lemon juice
9 Tamarind paste 1.000 tbsp tamarind paste Adjust to taste; provides tang without heavy fats
10 Jaggery, finely grated (or date syrup) 1.000 tsp jaggery Optional; balances sourness
11 Roasted cumin powder 1.500 tsp roasted cumin powder
12 Chaat masala 1.000 tsp chaat masala
13 Black salt (kala namak) or fine salt, to taste 0.500 tsp salt Start with less; chaat masala is salty
14 Freshly ground black pepper 0.250 tsp black pepper
15 Ginger, finely grated 1.000 tsp ginger
16 Extra-virgin olive oil or cold-pressed mustard oil 1.000 tsp oil Keep minimal for a lighter, cholesterol-friendly dressing
17 Roasted peanuts, crushed (optional garnish) 2.000 tbsp roasted peanuts Adds crunch and unsaturated fats

Method

  1. If you prefer a milder, more digestible chaat, steam the moong sprouts for 2–3 minutes until just warm and slightly tender. Spread on a plate to cool completely.
  2. Make the dressing in a small bowl: whisk together lemon juice, tamarind paste, jaggery (if using), roasted cumin powder, chaat masala, salt, black pepper, grated ginger and the oil. Taste and adjust tang/salt.
  3. In a mixing bowl combine cooled sprouts, watercress, cucumber, tomatoes, onion (if using), coriander and green chilli (if using).
  4. Pour the dressing over the salad and toss gently to coat without bruising the watercress.
  5. Rest for 2 minutes, then taste again and adjust with a squeeze of lemon or a pinch more roasted cumin.
  6. Serve as a starter immediately. Garnish with crushed roasted peanuts if desired.