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Boiled Kala Chana Chaat | High-Protein Salad for Weight Loss (Vegetarian Recipe)

Boiled Kala Chana Chaat | High-Protein Salad for Weight Loss (Vegetarian Recipe)
25 min total 18g protein 406 kcal
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Boiled kala chana chaat is a high-protein vegetarian salad made from boiled black chickpeas, carrot, onion, tomato, raw mango, flax seed powder and a chopped walnut. One bowl delivers about 18g protein, 18g fibre and roughly 405 calories — using only everyday Indian kitchen ingredients, with no protein powder or paneer.

Protein Salad Series — Episode 2 · FoodyPuzzle

Most “high-protein” recipes lean on expensive ingredients — paneer, tofu, whey, chicken. This one doesn't. Boiled kala chana (black chickpeas) is one of the cheapest, most protein-dense foods in an Indian kitchen, and a single bowl of this chaat does the heavy lifting on both protein and fibre.

  • High in protein and fibre — about 18g protein and 18g fibre per bowl from kala chana, flax and walnut
  • Budget-friendly — built from cheap, everyday staples, not premium protein sources
  • Around 400 calories for a genuinely filling, weight-loss-friendly bowl
  • Quick to assemble — once the chana is boiled, it's just chop, mix and top
  • Naturally tangy and fresh — raw mango (kairi) and lemon make it bright and summery
  • Vegan as written — no dairy, no animal products

The standout number is fibre — at about 18g per bowl, this single salad covers more than half of an adult's recommended daily fibre intake, which is what keeps you full for hours.

Instructions

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  1. Add the base: tip the boiled kala chana into a large mixing bowl.

  2. Add the vegetables and mango: add the chopped carrot, onion, raw mango and tomato.

  3. Season: sprinkle over the flax seed powder, lemon juice, salt and black pepper.

  4. Mix well: toss everything together until evenly combined and coated.

  5. Finish and serve: top with the chopped walnut and serve immediately.

Mayuri's Tips

  • Batch-cook the chana. Soak overnight, then pressure cook for 4–5 whistles until tender. Refrigerate cooked chana for up to 3 days for easy meal prep.
  • Use firm, sour raw mango. Kairi gives this chaat its signature tang. Adjust the amount to how sour you like it.
  • Add lemon, salt and mango fresh. Mix these in just before eating so the salad stays crisp and the chana doesn't turn soggy.
  • One walnut is enough. Walnuts are calorie-dense, so a single chopped walnut adds crunch and healthy fats without inflating the calories.
  • Out of mango season? Swap in an extra squeeze of lemon or a little chaat masala. A few pomegranate seeds also work beautifully.
  • Make it spicier. Add chopped green chilli or a pinch of red chilli powder for heat.
Tags #Protein Salad #High Protein Vegetarian #Kala Chana Chaat #Chana Chaat #Weight Loss Recipe

Good to know

Frequently asked questions

Yes. With around 18g protein, 18g fibre and about 405 calories per bowl, it is filling and nutrient-dense, which helps control hunger between meals. The high fibre and protein combination makes it well suited to weight-management and PCOS-friendly diets.

Soak the black chickpeas overnight (8 hours or more), then pressure cook for about 4–5 whistles with a little salt until tender but not mushy. You can cook a large batch and refrigerate it for up to 3 days.

Yes. As written, this kala chana chaat is fully plant-based and contains no dairy or animal products.

You can boil and refrigerate the chana in advance, but add the lemon juice, salt and raw mango just before eating so the salad stays fresh, crisp and tangy rather than watery.

When raw mango is out of season, add an extra squeeze of lemon or a little chaat masala to keep the tangy flavour. Pomegranate seeds or a splash of tamarind also work as seasonal swaps.

Kala chana is low on the glycaemic index and high in fibre, which supports steadier blood sugar compared to refined carbs. Combined with the protein and fibre in this salad, it is generally considered a good choice — though anyone managing diabetes should follow personalised guidance from their doctor or dietitian.

Each serving has about 18g of protein and 406 kcal, calculated from the exact ingredients used in this recipe.

About 25 minutes from start to finish — 10 minutes of preparation and 15 minutes of cooking.

Yes — like every recipe on FoodyPuzzle, it is 100% vegetarian.

The recipe makes 1 serving. Use the + and − buttons on the recipe card above to scale all ingredient quantities automatically.

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