5 High Protein Snacks
5 High Protein Snacks is a easy Indian recipe that serves 5. 200 calories per serving. Recipe by The Yoga Institute on YouTube.
Prep: 45 min | Cook: 25 min | Total: 1 hr 25 min
Cost: $11.13 total, $2.23 per serving
Ingredients
- 60 g Boiled Chickpeas (for Chickpea Salad)
- 1 medium Cucumber (chopped for Chickpea Salad)
- 1 medium Tomato (chopped for Chickpea Salad)
- 2 tbsp Fresh Coriander Leaves (for Chickpea Salad)
- 1 tbsp Lemon Juice (for Chickpea Salad)
- 1 tbsp Olive Oil (for Chickpea Salad)
- 0.5 tsp Cumin Powder (for Chickpea Salad)
- 1 pinch Black Salt (for Chickpea Salad)
- 60 g Cooked Red Lentils (for Lentil and Spinach Patties)
- 30 g Fresh Spinach (handful, finely chopped for patties)
- 1 tsp Cumin Powder (for Lentil and Spinach Patties)
- 1 tsp Coriander Powder (for Lentil and Spinach Patties)
- 1 tsp Turmeric Powder (for Lentil and Spinach Patties)
- 1 pinch Salt (for Lentil and Spinach Patties)
- 1 tbsp Fresh Coriander Leaves (garnish for patties)
- 1 tbsp Olive Oil (for pan‑frying patties)
- 60 g Sprouted Moong Beans (for Sprouted Moong Bean Salad)
- 1 medium Cucumber (chopped for Sprouted Moong Bean Salad)
- 1 medium Tomato (chopped for Sprouted Moong Bean Salad)
- 2 tbsp Fresh Coriander Leaves (for Sprouted Moong Bean Salad)
- 1 tbsp Lemon Juice (for Sprouted Moong Bean Salad)
- 1 tbsp Olive Oil (for Sprouted Moong Bean Salad)
- 1 pinch Black Salt (for Sprouted Moong Bean Salad)
- 1 tsp Cumin Powder (for Sprouted Moong Bean Salad)
- 60 g Boiled Chickpeas (for Roasted Chickpeas)
- 1 tbsp Olive Oil (for coating Roasted Chickpeas)
- 1 tsp Paprika (for Roasted Chickpeas)
- 1 tsp Cumin Powder (for Roasted Chickpeas)
- 1 pinch Black Salt (for Roasted Chickpeas)
- 60 g Sprouted Moong Beans (for Sprouted Moong & Pomegranate Chat)
- 60 g Pomegranate Seeds (half cup, for chat)
- 1 cup Cucumber (diced for chat)
- 1 tsp Lemon Juice (for chat)
- 1 pinch Black Salt (for chat)
- 1 tsp Cumin Powder (for chat)
- to taste Fresh Coriander Leaves (garnish for chat)
Instructions
Chickpea Salad
In a mixing bowl combine boiled chickpeas, diced cucumber, diced tomato, and chopped coriander. Drizzle with olive oil, lemon juice, sprinkle cumin powder and a pinch of black salt. Toss gently until everything is evenly coated.
Time: PT10M
Lentil and Spinach Patties
In a bowl, mash the cooked red lentils. Add finely chopped spinach, cumin powder, coriander powder, turmeric, and a pinch of salt. Mix until a cohesive dough forms. Shape into small patties (about 2‑inch diameter). Heat olive oil in a skillet over medium heat and pan‑fry patties 3‑4 minutes each side until golden brown.
Time: PT20M
Temperature: Medium heat
Sprouted Moong Bean Salad
Toss sprouted moong beans with diced cucumber, diced tomato, chopped coriander, lemon juice, olive oil, cumin powder and a pinch of black salt in a bowl. Mix well and serve fresh.
Time: PT10M
Roasted Chickpeas
Pre‑heat oven to 200°C. In a bowl, toss boiled chickpeas with olive oil, paprika, cumin powder and black salt until evenly coated. Spread on a baking sheet in a single layer and roast for 15 minutes, shaking the tray halfway through, until crisp and golden.
Time: PT20M
Temperature: 200°C
Sprouted Moong & Pomegranate Chat
Combine sprouted moong beans, pomegranate seeds, diced cucumber, lemon juice, black salt and cumin powder in a bowl. Toss gently and garnish with fresh coriander leaves.
Time: PT10M
Nutrition Facts
- Calories
- 200
- Protein
- 15 g
- Carbohydrates
- 20 g
- Fat
- 8 g
- Fiber
- 5 g
Dietary info: Vegetarian, Vegan, Gluten-Free, High-Protein, Satwik
Allergens: None
Ingredient Substitutions
- Instead of Boiled Chickpeas: Cooked white beans, Cooked black beans
- Instead of Cucumber: Zucchini (raw)
- Instead of Tomato: Cherry tomatoes, halved
- Instead of Fresh Coriander Leaves: Fresh parsley
- Instead of Lemon Juice: Lime juice
- Instead of Olive Oil: Sunflower oil, Canola oil
- Instead of Cumin Powder: Ground cumin seeds
- Instead of Black Salt: Regular sea salt
- Instead of Cooked Red Lentils: Cooked split peas
- Instead of Fresh Spinach: Kale (blanched)
- Instead of Cumin Powder: Ground cumin seeds
- Instead of Coriander Powder: Ground coriander seeds
- Instead of Turmeric Powder: Saffron (tiny pinch)
- Instead of Salt: Sea salt
- Instead of Fresh Coriander Leaves: Fresh parsley
- Instead of Olive Oil: Sunflower oil, Ghee
- Instead of Sprouted Moong Beans: Sprouted lentils
- Instead of Cucumber: Zucchini (raw)
- Instead of Tomato: Cherry tomatoes, halved
- Instead of Fresh Coriander Leaves: Fresh parsley
- Instead of Lemon Juice: Lime juice
- Instead of Olive Oil: Sunflower oil
- Instead of Black Salt: Regular sea salt
- Instead of Cumin Powder: Ground cumin seeds
- Instead of Boiled Chickpeas: Cooked white beans
- Instead of Olive Oil: Sunflower oil
- Instead of Paprika: Smoked paprika
- Instead of Cumin Powder: Ground cumin seeds
- Instead of Black Salt: Regular sea salt
- Instead of Sprouted Moong Beans: Sprouted lentils
- Instead of Pomegranate Seeds: Cranberries (dried)
- Instead of Cucumber: Zucchini (diced)
- Instead of Lemon Juice: Lime juice
- Instead of Black Salt: Regular sea salt
- Instead of Cumin Powder: Ground cumin seeds
- Instead of Fresh Coriander Leaves: Fresh parsley
Equipment Needed
- Mixing Bowl
- Knife
- Cutting Board
- Skillet
- Oven Tray
- Spatula
- Serving Plate
- Blender or Food Processor (optional)
Critical Steps — Do Not Skip
- Ensure boiled chickpeas are fully cooked and well‑drained before using in salads or roasting.
- Pat the lentil‑spinach patty mixture dry before shaping to avoid splattering in the skillet.
- Roast chickpeas at 200°C until they turn golden and crunchy; under‑roasting leaves them soggy.
- Use fresh lemon juice for all salads to brighten flavors.
- Season each snack to taste; protein‑dense foods can taste bland without proper seasoning.
Chef Tips from the Video
- Toast cumin powder briefly in a dry pan before adding to enhance its aroma.
- Add a pinch of chaat masala to any of the salads for an authentic street‑food tang.
- For extra protein, sprinkle a tablespoon of roasted pumpkin seeds on the chickpea salad.
Troubleshooting
Lentil‑spinach patties fall apart in the skillet.
Add a tablespoon of chickpea flour or breadcrumbs to bind the mixture, and ensure the mixture is not too wet before shaping.
Roasted chickpeas are soggy.
Dry the boiled chickpeas thoroughly with a kitchen towel before coating, and spread them in a single layer without overcrowding.
Salads become watery.
Pat all vegetables and sprouted beans dry before mixing; keep the dressing separate until ready to serve.
Storage
Refrigerator: Store salads in airtight containers for up to 3 days. Keep dressing separate if possible.
Freezer: Not recommended for fresh salads; roasted chickpeas can be frozen for up to 1 month in a sealed bag.
Room temperature: Roasted chickpeas stay crisp for 1‑2 days in a sealed jar at room temperature.
Make-Ahead Tips
- Prepare all salads a day ahead and store dressing separately; combine just before serving.
- Roasted chickpeas can be made in bulk and kept in an airtight jar for quick snacking.
- Patties can be shaped and refrigerated for up to 12 hours before cooking; bring to room temperature before frying.
Frequently Asked Questions
What is the cultural significance and history of protein‑rich snacks like chickpea salad in Indian vegetarian cuisine?
Traditional Indian vegetarian meals often rely on legumes such as chickpeas, lentils, and moong beans for protein. Snacks like chickpea salad (chana chaat) have been served for centuries as quick, nutritious street foods that provide essential protein without meat.
What are the traditional regional variations of sprouted moong bean salads in Indian cuisine?
In North India, sprouted moong is mixed with raw onions, green chilies, and chaat masala. In South India, it is often tossed with grated coconut and mustard seeds. The version in this recipe keeps it simple with cucumber, tomato, and lemon for a balanced flavor.
How is a lentil and spinach patty traditionally served in Indian households?
Lentil‑spinach patties (dal ke pakode) are usually served hot with green chutney or a light tomato‑onion sauce, accompanied by a side of yogurt or pickles. They are popular as an evening snack (tiffin) or a light dinner component.
What occasions or celebrations in Indian culture feature roasted chickpeas as a snack?
Roasted chickpeas (bhuna chana) are a common festive snack during Diwali, Navratri, and regional fairs. Their crunchy texture and long shelf‑life make them ideal for sharing with guests during celebrations.
How does the sprouted moong & pomegranate chat fit into the broader Indian satwik diet tradition?
Satwik cuisine emphasizes pure, vegetarian, and minimally processed foods. Combining sprouted moong (high protein) with pomegranate (antioxidant‑rich) creates a balanced, sattvic snack that aligns with Ayurvedic principles of freshness and lightness.
What are the authentic traditional ingredients for a chickpea salad versus acceptable substitutes?
Authentic ingredients include boiled chickpeas, fresh cucumber, tomato, coriander, lemon juice, and spices like cumin and black salt. Substitutes can be boiled white beans for chickpeas, lime juice for lemon, and regular sea salt if black salt is unavailable.
What other Indian dishes pair well with these high‑protein snacks for a complete meal?
These snacks pair nicely with a simple dal (lentil soup), whole‑grain roti or millet flatbread, and a side of plain yogurt or raita. Together they create a balanced vegetarian meal with protein, fiber, and healthy fats.
What are the most common mistakes to avoid when making lentil and spinach patties?
Common errors include using overly wet lentils, which cause the patties to fall apart, and not pressing the patties firmly before frying, leading to uneven cooking. Adding a binding agent like chickpea flour and ensuring the mixture is firm solves these issues.
Why does this recipe roast chickpeas at 200°C instead of a lower temperature?
Roasting at 200°C quickly removes moisture, creating a crisp exterior while keeping the interior tender. Lower temperatures would dry the chickpeas slowly and may result in a leathery texture rather than a satisfying crunch.
Can I make the sprouted moong bean salad ahead of time and how should I store it?
Yes, you can prepare the salad up to 24 hours in advance. Store the mixed beans and vegetables in an airtight container in the refrigerator and keep the lemon‑olive‑oil dressing separate; combine just before serving to prevent sogginess.
What does the YouTube channel The Yoga Institute specialize in?
The Yoga Institute YouTube channel focuses on holistic wellness, integrating yoga practice with nutrition advice, especially plant‑based and protein‑rich recipes that support a healthy, balanced lifestyle.
How does the YouTube channel The Yoga Institute's approach to Indian vegetarian cooking differ from other Indian cooking channels?
The Yoga Institute emphasizes sattvic, protein‑dense foods that align with yogic principles, prioritizing minimal processing, fresh ingredients, and nutritional balance, whereas many other Indian cooking channels focus more on flavor or traditional indulgent preparations.
Last updated: September 6, 2026
