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HIGH PROTEIN MOONG DAL KATORI CHAAT WITH PRUNES CHUTNEY

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Ingredients

Adjust Servings:

	1/2 cup prunes (high in fiber)
	2 tbsp Tamarind pulp
	1/2 cup jaggery
	Black salt to taste
	1 tsp chili powder
	1 tsp roasted cumin (bhuna jeera) powder
	1/2 cup hot water
	1.5 cups soaked moong dal (soaked for 3-4 hours)
	1 small piece of ginger
	3-4 green chillies
	Salt to taste
	1/4 cup water
	1 tsp fruit salt
	1/2 cup boiled chana
	1/4 cup finely chopped cucumber
	1/4 cup finely chopped tomatoes
	1/4 cup finely chopped boiled potatoes
	1/4 cup pomegranate seeds
	Fresh coriander
	Black salt to taste
	Chili powder to taste
	Roasted cumin seeds powder to taste

HIGH PROTEIN MOONG DAL KATORI CHAAT WITH PRUNES CHUTNEY

Name: HIGH PROTEIN MOONG DAL KATORI CHAAT WITH PRUNES CHUTNEY
Yield: 6
Ingredients: prunes (high in fiber): 1/2 cup; Tamarind pulp: 2 tbsp; jaggery: 1/2 cup; Black salt to taste; chili powder: 1 tsp; roasted cumin (bhuna jeera) powder: 1 tsp; hot water: 1/2 cup; soaked moong dal (soaked for 3-4 hours): 1.5 cups; piece of ginger: 1 small; green chillies : 3-4; Salt to taste; water: 1/4 cup; fruit salt: 1 tsp; boiled chana: 1/2 cup; finely chopped cucumber: 1/4 cup; finely chopped tomatoes: 1/4 cup; finely chopped boiled potatoes: 1/4 cup; pomegranate seeds: 1/4 cup; Fresh coriander; Black salt to taste; Chili powder to taste; Roasted cumin seeds powder to taste

Approximately 4 hours and 20 minutes, though your actual hands-on kitchen work is only about 45 to 50 minutes.
Serves 6
Medium

Ingredients

1/2 cup prunes (high in fiber)
2 tbsp Tamarind pulp
1/2 cup jaggery
Black salt to taste
1 tsp chili powder
1 tsp roasted cumin (bhuna jeera) powder
1/2 cup hot water
1.5 cups soaked moong dal (soaked for 3-4 hours)
1 small piece of ginger
3-4 green chillies
Salt to taste
1/4 cup water
1 tsp fruit salt
1/2 cup boiled chana
1/4 cup finely chopped cucumber
1/4 cup finely chopped tomatoes
1/4 cup finely chopped boiled potatoes
1/4 cup pomegranate seeds
Fresh coriander
Black salt to taste
Chili powder to taste
Roasted cumin seeds powder to taste

About

Stop frying your chaat! I created this steamed Moong Dal Katori Chaat so you can eat street food without the guilt. Paired with my unique chutney made using Prunes from Chile, it is absolutely irresistible. Save this recipe right now!

Nutritional Profile

This chaat is a powerhouse of vegetarian nutrition. By steaming the katoris instead of frying them, the dish completely eliminates heavy oils while keeping the crunch and satisfaction of street food.
* High-Quality Protein: The combination of moong dal, boiled chana, and fresh curd delivers an excellent vegetarian protein profile to keep you full and support muscle health.
* Gut-Friendly Fibre: The Prunes from Chile, along with the raw cucumber, tomatoes, and pomegranate, provide a massive boost of dietary fibre that aids digestion and stabilises blood sugar.
* Rich in Micronutrients: The prunes and jaggery are fantastic natural sources of iron and potassium, while the fresh coriander and raw veggies add a vibrant dose of Vitamin C.

Estimated Nutritional Value (Per Serving)

(Note: Exact values will vary based on your katori size and how heavy you go on the garnishes)
* Calories: 220–250 kcal
* Protein: 10–12 g
* Carbohydrates: 38–42 g
* Dietary Fibre: 7–9 g
* Fat: 2–3 g (Primarily from the curd and a light sprinkle of sev)

Steps

1 Done	Making Prunes Chutney - Take 1/2 cup prunes into mixture jar, along with that add 2 tbs tamrind pulp, 1/2 cup jaggery, some black salt per taste, 1 tsp chili powder, 1 tsp bhuna hua jeera powder and 1/2 cup hot water. Blend it smooth. Prunes Chutney is ready.
2 Done	Making Katori Chaat - In a blender, take 1.5 cup soaked mooing dal (soaked for 3-4 hours), a small piece of ginger, 3-4 green chillies, salt per taste and 1/4 cup water. Blend it to make thick batter.
3 Done	Into that batter, add 1 tsp fruit salt, mix it well and pour this mixture into the well greased katori as shown in the video. Do not forget to make cavity in the centre.
4 Done	Steam this katori in a hot steamer on high flame for 15 minutes.
5 Done	Once it gets cool down, de-mould the katori.
6 Done	Preparing Chaat Salad- In a mixing bowl, take 1/2 cup boiled chana, 1/4 cup finely chopped cucumber, 1/4 cup finely chopped tomatoes, 1/4 cup finely chopped boiled potatoes, 1/4 cup pomegranate seeds, some fresh coriander, black salt per taste, chili powder and roasted cumin seeds powder as per taste. Mix it well.
7 Done	Serving Katori Chaat - Filled the prepared salad into the steamed moong dal katori. Drizzle beaten curd, coriander chutney, and prunes chutney on the top. Garnish with some sev and chaat masala.
8 Done	Zero-Waste Kitchen Ideas * Coriander Stems: Do not discard the stems when picking fresh coriander for your salad garnish. They pack immense flavor and should be blended right into your green coriander chutney. * Cucumber & Potato Peels: Thoroughly wash your potatoes and cucumbers before chopping. Bake the potato skins with a drizzle of oil and spices for a crunchy side snack, and toss the cucumber peels into a jug of drinking water for a refreshing, hydrating infusion. * Repurposing Extra Katoris: If you steam a few too many moong dal katoris, crumble them up the next day, temper them in a pan with mustard seeds, curry leaves, and onions, and enjoy it as a nutritious morning upma.
9 Done	Ingredient Substitutes * Prunes: If you do not have prunes on hand, seedless dates work wonderfully to provide that thick, naturally sweet, and sticky texture for the chutney. * Fruit Salt: If you are out of fruit salt, you can substitute it with 1/2 tsp of baking soda activated with a few drops of fresh lemon juice right before steaming. * Boiled Chana: You can easily swap the boiled chana with sprouted moong, boiled white chickpeas (kabuli chana), or even edamame for a different protein punch. * Jaggery: Brown sugar, coconut sugar, or maple syrup can be used as alternatives to balance the tartness of the tamarind.