How to make sprouts chaat at home with no oil for healthy office snack

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New Delhi: Healthy office snacking is no longer about bland nuts or packaged bars. One of the simplest, most nutritious and fuss-free options you can prepare at home is sprouts chaat, a colourful bowl of crunchy legumes, fresh vegetables and zesty seasonings. It’s naturally high in plant protein, rich in fibre, low in calories and doesn’t require a single drop of oil. The best part? It can be prepped ahead and packed easily for work, making it perfect for busy mornings.

Sprouting enhances the nutritional value of legumes by increasing their fibre content, improving digestibility and boosting vitamin levels. Here is how you can easily prepare sprouts chaat at home in no time and enjoy a delicious, healthy office snack.

Sprouts Chaat recipe

Ingredients You Need

(Serves 1–2)

  • 1 cup mixed sprouts (moong, chana, moth beans—any combination)
  • 1 small onion, finely chopped
  • 1 tomato, deseeded and chopped
  • 1 small cucumber, chopped
  • 1 small boiled potato, chopped (optional but adds satiety)
  • 1–2 green chillies, finely chopped (optional)
  • Fresh coriander, chopped
  • ½ tsp roasted cumin powder
  • ½ tsp chaat masala
  • Black salt to taste
  • Regular salt to taste
  • Juice of 1 lemon or 1 tbsp tamarind water
  • Pomegranate seeds or grated carrot for garnish (optional)

Step-by-Step Method

  1. If you’re sprouting at home, soak the legumes overnight, drain the water and leave them in a covered container for 10–12 hours until they sprout.
  2. If using store-bought sprouts, rinse them well before use.
  3. Sprouts can be eaten raw or lightly steamed for 3–4 minutes.
  4. Finely chop the onion, tomato, cucumber and green chillies.
  5. In a large bowl, add the sprouts, vegetables and optional boiled potato. Combine gently.
  6. Sprinkle roasted cumin powder, chaat masala, black salt and regular salt.
  7. Add a generous squeeze of fresh lemon juice.
  8. Top with chopped coriander, pomegranate seeds or grated carrot for colour and crunch.
  9. Avoid squeezing lemon during preparation as it may get sour and ruin the flavours.

This low-calorie complete snack meal is a perfect add to your office dabba to enjoy a snack which provides you nutrients, keeps you full and is full of flavours to be enjoyed without binge eating on unhealthy junk.