Protein-Rich Bhel (with sprouts & roasted chana)

September 18, 2025

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Protein-Rich Bhel with Sprouts & Roasted Chana

For young parents, office-goers, gym enthusiasts, and health-conscious vegetarians, finding quick yet nutritious snacks is essential. Enter the Protein-Rich Bhel with Sprouts & Roasted Chana. This vibrant snack provides an energy boost while nourishing your body with essential nutrients.

What Makes This Snack Special?

This modern twist on a beloved Indian classic is as colorful as it is tasty. The crunchy sprouts and nutty roasted chana blend seamlessly, enhanced by fresh herbs and tangy chutneys. Every bite is a delightful mix of flavors and textures.

Health Benefits

Sprouts are packed with vitamins A, B-complex, and C, while roasted chana is rich in protein. According to the USDA, these ingredients support digestion and metabolism, offering sustained energy. [Source: USDA, Healthline]

Ingredients & Substitutions

1 cup mixed sprouts (mung bean, matki)
1/2 cup roasted chana (chickpeas)
1/4 cup finely chopped onions
1/4 cup chopped tomatoes
1 teaspoon green chili, finely chopped
2 tablespoons fresh coriander leaves
1 teaspoon chaat masala
1 tablespoon tamarind chutney
Salt to taste
Lemon juice to taste
Optional: Serve on Rebalance high-protein atta toast for an added protein boost

How to Prepare

In a large bowl, gently mix the sprouts and roasted chana.
Add onions, tomatoes, and green chili.
Incorporate coriander leaves, chaat masala, and salt.
Mix in tamarind chutney for an even coat.
Finish with a splash of lemon juice and serve.

Adjust flavors by balancing tanginess with salt or sweetness. Reduce spiciness by removing chili seeds.

Nutritional Profile

Component	Calories	Protein
Base Bhel	180	12g
Pairing with Rebalance Atta Roti	60 (per roti)	4g
Total (Base + 1 Roti)	240	16g

Serving & Pairing Suggestions

Top with Rebalance high-protein atta rotis for added protein.
Use as a filling in pita pockets.
Sprinkle on a leafy green salad.
Enjoy with yogurt for a creamy contrast.
Pair with a refreshing citrus drink.
Serve alongside hummus for a Mediterranean twist.

Creative Variations

Add puffed rice for extra crunch.
Include diced cucumber for a refreshing twist.
Mix in chopped mango for a tangy-sweet flavor.
Incorporate radishes for a spicy crunch.
Use quinoa for a gluten-free version.

Storage Tips

For meal prep, store chopped veggies separately and mix just before serving. Refrigerate leftovers in an airtight container for up to 24 hours.

Dietary Considerations

This dish is gluten-free if served without Rebalance atta. It's nut-free and can be vegan with certified chutney.

Expert Tips

Balance flavors with tamarind chutney and lemon juice.
Rinse sprouts to reduce bitterness.
Chill the mixture for 30 minutes for better flavor.
Use fresh ingredients for optimal taste and crunch.

Frequently Asked Questions

Can I use different sprouts? Absolutely! Try chickpea or alfalfa sprouts.
How to store roasted chana? Keep it in an airtight container to maintain crunch.
What chutneys work best? Tamarind, mint, or coriander chutneys are great choices.
Is this child-friendly? Yes, just adjust the spice level to suit your child’s taste.
When is the best time to eat this snack? It's perfect as a midday or pre-workout snack.

Recipe Card & JSON-LD Schema

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    "@context": "https://schema.org/",
    "@type": "Recipe",
    "name": "Protein-Rich Bhel with Sprouts & Roasted Chana",
    "image": "URL to image",
    "author": {
        "@type": "Organization",
        "name": "Rebalance"
    },
    "description": "A nourishing snack packed with protein, ideal for an energy boost while maintaining a healthy diet.",
    "prepTime": "PT10M",
    "cookTime": "PT0M",
    "totalTime": "PT10M",
    "recipeYield": "2 servings",
    "recipeIngredient": [
        "1 cup mixed sprouts",
        "1/2 cup roasted chana",
        "1/4 cup finely chopped onions",
        "1/4 cup chopped tomatoes"
    ],
    "recipeInstructions": [
        "Mix sprouts and roasted chana.",
        "Add chopped vegetables and spices.",
        "Stir in chutney and lemon juice."
    ],
    "nutrition": {
        "@type": "NutritionInformation",
        "calories": "180",
        "proteinContent": "12g"
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Social Media Assets

Instagram Caption: Discover the blend of taste and nutrition with Protein-Rich Bhel! Perfect for health-conscious individuals. #RebalanceBhel #HealthyChoices

X Post: Elevate your snack game with Protein-Rich Bhel with Sprouts & Roasted Chana! Ideal for busy parents and gym-goers. #PlantProtein #SnackSmart

Pinterest Description: Dive into the delicious balance of Protein-Rich Bhel. Packed with sprouts and roasted chana for a healthy lifestyle. #HealthyLiving #ProteinSnack

Video Scripts:

Script 1: "Looking for a healthy snack? Try our Protein-Rich Bhel and enjoy a world of flavor and nutrition!"
Script 2: "Sprouts and roasted chana combine in this tasty protein-packed bhel. Perfect for every dining occasion!"
Script 3: "Fuel your body with our Protein-Rich Bhel! Quick, easy, and delicious. Full recipe at Rebalance!"

Image Suggestions

Hero Image: A vibrant bowl of Protein-Rich Bhel with fresh herbs and chutney drizzle. [AI prompt: "Colorful bowl of protein-rich bhel with sprouts and roasted chana, garnished with fresh herbs and chutney."]
Ingredients Flatlay: An organized display of all ingredients on a rustic wooden surface. [AI prompt: "Flatlay of mixed sprouts, roasted chana, chopped onions, tomatoes, and spices on a wooden background."]
Serving Suggestion: Protein-Rich Bhel served on Rebalance high-protein atta toast. [AI prompt: "Protein-rich bhel served on whole-grain toast, garnished with coriander, against a light background."]

Internal & External Citations

Explore more high-protein ideas on our High-Protein Breakfasts page.

Nutrition information sources: USDA, Healthline

Call to Action

Boost your nutrition today! Discover Rebalance high-protein atta for healthier, protein-rich meals.

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