Masala roasted chana mix
A jar snack of roasted chana, peanuts and pumpkin seeds with chaat masala; 190 kcal a handful.
- Time
- 5 min
- Makes
- 6 servings
- Level
- Easy
- Gear
- No equipment
Per serving
1 handful (45 g)
- Calories
- 190kcal
- Protein
- 11g
- Carbs
- 19g
- Fibre
- 6g
- Fat
- 9g
- Sugar
- 2g
Roasted chana, peanuts and pumpkin seeds tossed with chaat masala, chilli and a few drops of oil, kept in a jar for the 5 pm hunger. It has fibre, protein and healthy fats, and a measured handful replaces a packet of namkeen with a third of the oil. Good before a workout too.
- No cook
- Budget
- High fibre
- Under 15 min
- Low carb
- No added sugar
- Snack
- Pre-workout
- Anytime
Contains nuts.
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Ingredients
Method
- 1
Put the chana, peanuts and pumpkin seeds in a large bowl. Drizzle the oil and toss so every piece is barely coated.
- 2
Sprinkle chaat masala, chilli powder, cumin powder and salt, toss again, and add the curry leaves.
- 3
Store in an airtight jar. Measure out a 45 g handful (about 1/3 cup) per snack.
Tips
- If the chana has gone soft, dry roast it in a pan on low for 4 minutes and cool before mixing.
- Weigh the first portion once so you know what a handful looks like in your bowl.
Swaps
- No peanuts? Double the pumpkin seeds; the mix becomes nut-free with similar protein.
Storage
Keeps 2 weeks in an airtight jar at room temperature, away from sunlight.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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No-cook lunch from a tin or the week's boiled chana: 14 g fibre, 14 g protein, 10 minutes.
- 10 min
- Calories
- 295 kcal
- Protein
- 14 g protein
