snack
Masala Chana Chaat
Protein-packed roasted chana (chickpea) chaat with fresh veggies, spices, and a tangy dressing. A satisfying evening snack that won't raise blood sugar.
Prep 10 mins
Cook 5 mins
Serves 2
GI: Low (30-35)
Ingredients
0 / 13 checked
NUTRITION PER SERVING
Calories
245 kcal
Protein
12g
Carbs
32g
Fiber
9g
Fat
7g
YOUR SHOPPING LIST (13)
- • 1.5 cups boiled kabuli chana (chickpeas) or 1 can, rinsed
- • 1 medium onion, finely chopped
- • 1 medium tomato, finely chopped
- • 1 small cucumber, finely chopped
- • 1/2 cup pomegranate seeds (optional but recommended)
- • 2 tbsp chopped coriander + mint
- • 1 green chili, minced (optional)
- • 1/2 tsp roasted cumin powder
- • 1/2 tsp chaat masala (use low-sodium or homemade)
- • 1/4 tsp black salt (kala namak)
- • 1 tbsp lemon juice
- • 1 tsp olive oil or very little
- • 1/4 cup roasted peanuts or sev (optional, use sparingly)
Step-by-step Instructions
- 1If using dried chana, soak overnight and boil until tender (or use canned, rinsed well).
- 2In a large bowl, combine boiled chana, onion, tomato, cucumber, pomegranate, and herbs.
- 3In a small bowl, whisk together lemon juice, oil, cumin powder, chaat masala, and black salt.
- 4Pour dressing over the chaat and toss gently to coat everything.
- 5Top with a light sprinkle of roasted peanuts or sev if using. Serve immediately while fresh and crunchy.
DR. MEERA’S TIP
Chickpeas are excellent for diabetes — their resistant starch and high fiber content produce a very flat glucose curve. Always rinse canned beans well to reduce sodium. Make a big batch and portion into small bowls for grab-and-go snacks.
Blood sugar note: This is one of the best snacks for diabetics. The protein + fiber + healthy fats from peanuts (if added) keep post-meal spikes minimal. Perfect 4pm snack with a cup of green tea.