Chaat is a popular North-Indian street dish loved by all Indians because of its multi-textured and multi-flavoured benefits. This healthy and diabetes friendly raw pumpkin chaat recipe includes raw pumpkin, onions, tomatoes, sprouted and roasted moong dal, peanuts and various chutneys.
A few days back my parents called when I was cutting a pumpkin for making erissery (a Kerala dish) at home. While talking they asked me if I’ve ever tried eating raw pumpkin. It didn’t sound tempting but when I tasted a piece I enjoyed it! It was sweet and crunchy!
As usual I started researching about it. My first concern was whether it was safe to eat raw pumpkin?
Healthline says “Raw foods may contain harmful bacteria, but outbreaks of foodborne illness from eating raw pumpkin and pumpkin seeds are rare.”
In fact raw pumpkin has many benefits.
Cooking often decreases the nutritional value of vegetables. If you eat your pumpkin raw you get all the vitamins and minerals the vegetable offers like Vitamin A, B2, C, E, Riboflavin, Copper, Potassium, Pantothenic acid, Manganese.
Although the healthy raw pumpkin chaat recipe highlights the raw pumpkin, it has other nutritious ingredients too like sprouted and roasted moong dal (green gram), tomatoes, onions and peanuts.
Why you will love the diabetes friendly raw pumpkin chaat recipe
- It’s a quick and simple recipe. Most ingredients are just put together.
- It’s a complete meal all together because it has protein in the form of green gram and peanuts, fibre and vitamins in the raw vegetables. If you’re following a low carb routine, this will make a perfect summer lunch!
Healthy and diabetes friendly raw pumpkin chaat recipe
Ingredients
- 1 cup raw pumpkin thinly sliced
- 1 onion medium
- 1 tomato medium
- ½ cup green gram sprouted and roasted
- handful peanuts (or as required)
- 2 tbsps curd or yoghurt
- 2 tbsps mint coriander chutney
- 2 tbsps tamarind chutney
- 2 tbsps coriander leaves chopped
- 1 tsp chaat masala
- salt and pepper as required
- 1 tsp lemon juice
For mint coriander chutney
- 1 cup fresh mint leaves
- 1 cup fresh coriander leaves
- 2 green chillies (or as required)
- ½ inch ginger peeled and chopped
- 2 tbsps lemon juice
Instructions
For roasted green gram or moong dal
- Wash 1/2 cup of moong or green gram dal in a bowl of water and soak in enough water. Keep on the counter in a dark but warm place, covered with a light cloth, overnight or even longer till the sprouts come forth.
- Once the sprouts come out wash them roughly in water again and keep aside.
- Now heat a pan and add 1 tsp of oil. Add the sprouts into the pan and roast till they turn a little brown.
- Sprinkle some salt once they're done.
- Allow them to cool before using.
For mint coriander chutney
- Pluck the mint and coriander leaves from their stems
- Rinse them well in a strainer
- In a mixie or grinder add the other ingredients from the chutney list along with the leaves
- Add some salt and water. Blend to a smooth paste.
For raw pumpkin chaat
- In a wide bowl add the raw pumpkin pieces, onions, tomatoes, roasted moong or green gram and peanuts
- Next add the curd, mint coriander chutney and tamarind chutney
- Now mix and add the chaat masala and salt as required.
- Garnish with onions and coriander leaves.
Notes
- You can get tamarind chutney from any Indian or Asian store
- You can add more ingredients to this chaat or replace green gram with chickpeas
- You can add or omit the chutneys as per your preferences.
- Adding sev will really give a lift to this healthy chaat.
If you try this recipe do tag me on Facebook @beingrubitah or Instagram @healthy_indian_meals or on Twitter @BeingRubitah to connect and celebrate the joy of eating home made healthy food!
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Hi! My name is Rubitah. I’m a Content Writer certified Life Coach, Counselor, Social Work professional and the Founder of Being Rubitah. Over the years through my professional and personal life, I have realized that prayers and love can do wonders to family life once you come to terms with yourself and surrender to God. Do you relate to me? Then you may like what I post here! Read more about me
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