बेहतर हैल्थ के लिए फ़ॉलो करें। ️
बेहतर हैल्थ के लिए फ़ॉलो करें।✔️👍🍲 is a easy Indian recipe that serves 4. 420 calories per serving. Recipe by Hindustan A/U Products on YouTube.
Prep: 20 hrs 45 min | Cook: 1 hr 40 min | Total: 22 hrs 40 min
Cost: $27.08 total, $6.77 per serving
Ingredients
- 1 cup Arhar Dal (Pigeon Pea) (rinsed and soaked for 30 minutes)
- 1 cup Boiled Chickpeas (cooked until tender, can use canned, drained and rinsed)
- 1/2 cup Black Chickpeas (Kala Chana) (soaked overnight (8 hours) and boiled)
- 1 cup Sprouted Moong Dal (sprouted for 12 hours, rinsed)
- 1 cup Whole Moong Dal (rinsed and boiled)
- 2 pieces Banana (ripe, sliced)
- 2 pieces Apple (firm, cored and diced)
- 1/4 cup Raisins (golden or dark, unsulphured)
- 1/4 cup Almonds (raw, lightly roasted)
- 1/4 cup Walnuts (optional, for brain health, roughly chopped)
Instructions
Soak Black Chickpeas
Place the black chickpeas in a large bowl, cover with plenty of water and let soak for 8 hours or overnight.
Time: PT8H
Sprout Moong Dal
Rinse the moong dal, drain, and keep in a sprouting jar or bowl covered with a cloth. Rinse twice daily for 12 hours until tiny sprouts appear.
Time: PT12H
Soak Arhar Dal
Rinse the arhar dal and soak in water for 30 minutes to reduce cooking time.
Time: PT30M
Boil Legumes
In a saucepan, add the soaked arhar dal, boiled chickpeas, soaked black chickpeas, and whole moong dal. Cover with fresh water (about 3 cups) and bring to a boil. Reduce heat and simmer until all legumes are tender (approx. 30‑35 minutes).
Time: PT35M
Temperature: Medium heat
Roast Almonds
Heat a skillet over medium heat, add the raw almonds and toast for 4‑5 minutes until lightly golden, stirring constantly.
Time: PT5M
Temperature: Medium heat
Prepare Fresh Fruit
While legumes are cooking, slice the bananas and dice the apples. Set aside in a separate bowl.
Time: PT10M
Combine All Ingredients
Drain the cooked legumes using a strainer. In a large mixing bowl combine the legumes, sprouted moong, roasted almonds, walnuts (if using), raisins, sliced banana, and diced apple. Toss gently to mix evenly.
Time: PT5M
Season (Optional)
If desired, sprinkle a pinch of chaat masala or a drizzle of honey for extra flavor.
Time: PT2M
Serve or Store
Serve the snack mix immediately at room temperature or refrigerate in an airtight container for up to 2 days.
Time: PT2M
Nutrition Facts
- Calories
- 420
- Protein
- 15 g
- Carbohydrates
- 55 g
- Fat
- 15 g
- Fiber
- 12 g
Dietary info: Vegetarian, Vegan, Gluten‑Free, Dairy‑Free
Allergens: Tree nuts (almonds, walnuts), Legumes (chickpeas, dal)
Ingredient Substitutions
- Instead of Arhar Dal (Pigeon Pea): Toor Dal, Masoor Dal
- Instead of Boiled Chickpeas: Kidney beans, Black beans
- Instead of Black Chickpeas (Kala Chana): Regular chickpeas
- Instead of Sprouted Moong Dal: Sprouted lentils
- Instead of Whole Moong Dal: Split moong dal
- Instead of Banana: Plantain
- Instead of Apple: Pear
- Instead of Raisins: Dried cranberries
- Instead of Almonds: Cashews, Pistachios
- Instead of Walnuts: Pecans
Equipment Needed
- Large Bowl
- Saucepan
- Strainer
- Skillet
- Spatula
- Cutting Board
- Knife
Critical Steps — Do Not Skip
- Soaking black chickpeas for 8 hours
- Sprouting moong dal for 12 hours
- Cooking legumes until fully tender
- Roasting almonds without burning
Chef Tips from the Video
- For extra crunch, toast the raisins briefly in the skillet with the almonds.
- A squeeze of fresh lemon juice over the apple pieces adds brightness and prevents browning.
Troubleshooting
Legumes are still hard after cooking.
Continue simmering for another 5‑10 minutes, adding a little more water if needed.
Banana becomes mushy and the mix looks wet.
Add the banana just before serving or lightly toss the mix and let it sit for a few minutes to allow excess juice to be absorbed.
Almonds taste burnt.
Toast on medium heat and watch closely; remove from pan as soon as they turn golden.
Storage
Refrigerator: Airtight container, up to 2 days
Freezer: Not recommended due to fruit texture
Room temperature: Best consumed within 4 hours if kept covered
Make-Ahead Tips
- Soak and sprout legumes the night before to reduce active prep time.
- Roasted almonds can be made in bulk and stored in an airtight jar for up to a week.
Frequently Asked Questions
What is the cultural significance and history of using arhar dal, chickpeas, and moong dal in Indian heart‑healthy diets?
In Indian cuisine, legumes like arhar dal, chickpeas, and moong dal have been staple sources of plant protein for centuries. Traditional Ayurvedic teachings recommend them for balancing blood pressure and supporting heart health because of their high potassium and fiber content.
What are the traditional regional variations of legume‑based snacks in Indian cuisine?
Different regions add local spices: Gujarat often uses roasted cumin and sesame, while South India may include curry leaves and mustard seeds. The base of boiled legumes remains the same, but seasoning varies to suit regional palates.
How is this heart‑healthy snack traditionally served in Indian households?
It is typically served as a light evening snack (nasta) alongside tea or buttermilk. The mix can be eaten at room temperature or slightly chilled, making it convenient for family gatherings.
What occasions or celebrations is a legume‑fruit snack like this associated with in Indian culture?
Such nutritious mixes are popular during fasting days (vrat) and during health‑focused festivals like World Heart Day. They are also offered to elders as a wholesome treat during family celebrations.
What other Indian dishes pair well with this heart‑healthy mixed snack?
It pairs nicely with a glass of spiced buttermilk (chaas), a cup of masala chai, or a simple cucumber raita. For a fuller meal, serve alongside a vegetable sabzi and whole‑grain roti.
What are the authentic traditional ingredients for this snack versus acceptable substitutes?
Authentic ingredients include arhar dal, black chickpeas, sprouted moong, almonds, and walnuts. Substitutes can be toor dal for arhar, regular chickpeas for black chickpeas, and cashews or pistachios in place of almonds.
What are the most common mistakes to avoid when making this heart‑healthy mixed snack?
Common errors include under‑soaking black chickpeas, over‑roasting nuts until bitter, and adding banana too early which makes the mix soggy. Follow the timing steps carefully for optimal texture.
Why does this recipe call for soaking black chickpeas for 8 hours instead of using canned chickpeas?
Soaking reduces cooking time and improves digestibility by removing anti‑nutrients. While canned chickpeas are convenient, they contain added sodium and may not achieve the same texture needed for this snack.
Can I make this heart‑healthy snack ahead of time and how should I store it?
Yes, you can prepare the legume mix a day ahead and store it in an airtight container in the refrigerator. Add fresh banana and apple just before serving to keep the fruit from becoming mushy.
What texture and appearance should I look for when the legume mixture is done cooking?
The legumes should be soft but not mushy, holding their shape. The mixture should look colorful with specks of toasted nuts, raisins, and fresh fruit, and it should not be watery.
What does the YouTube channel Hindustan A/U Products specialize in?
The YouTube channel Hindustan A/U Products focuses on health‑focused Indian cooking, showcasing nutrient‑rich recipes, ingredient benefits, and practical tips for everyday wellness.
How does the YouTube channel Hindustan A/U Products' approach to Indian heart‑healthy cooking differ from other Indian cooking channels?
Hindustan A/U Products emphasizes scientific explanations of each ingredient’s health benefits, such as potassium in dal or omega‑3 in nuts, whereas many other channels focus mainly on flavor without detailed nutritional context.
Last updated: September 6, 2026
