This Flavorful Chaat Salad Is Packed With Protein

South Asian Chaat Salad

This flavorful salad was inspired by a type of chaat or savory snack served across India, and features puffed quinoa and lentils for extra plant-based protein and fiber. A satisfying serving of 2 ½ cups contains 14 g of protein.

Benefits

The green lentils in this recipe provide a hearty source of plant-based protein and fiber, supporting digestive health and helping to maintain steady blood sugar levels. The mix of colorful vegetables like bell peppers, cucumbers, and tomatoes delivers a wide range of vitamins, minerals, and antioxidants, helping reduce your risk of chronic diseases and calming chronic inflammation in the body. The roasted peanuts provide heart healthy fats and a satisfying crunch, making this dish not only tasty but also a well-rounded option for a healthy meal. Icons: Anti-inflammatory, Disease Prevention, Gut Health, Strength

Ingredients

Makes 5 cups

1/2 cup cooked French green lentils

1 small green or red bell pepper, finely diced

3 Persian cucumbers, finely diced

1 jalapeño pepper, seeded and finely diced (optional)

2/3 cup (about 1 ear) of fresh corn removed from the cob

1 cup puffed quinoa (can be found online or in some health food stores)

1/4 cup tamarind-date chutney (look for one without added sugar such as Pure Indian Foods brand, ‘A Date with Tamarind’)

2 tablespoons coriander chutney (available online or in some specialty supermarkets)

1/2 cup finely chopped Roma or cherry tomatoes

1/3 cup finely chopped red onion

1/4 cup finely chopped fresh cilantro

1/3 cup unsalted roasted peanuts

Instructions

1. Evenly divide lentils, bell pepper, cucumber, jalapeño (if using), corn and quinoa between two bowls.

2. Drizzle with tamarind-date chutney and coriander chutney.

3. Top with tomatoes, onion, cilantro and peanuts before serving.

Gluten-Free

Vegan Vegetarian