Power Protein Salad
Sanjeev Kapoor
Chef
βSanjeev Kapoor is a legendary Indian chef, entrepreneur, and television personality. He hosted the record-breaking show Khana Khazana and launched FoodFood, Indiaβs first 24-hour food channel. A Padma Shri awardee, he is celebrated for making gourmet Indian cooking accessible worldwide.β
Aarif
Food Journalist
Aarif is a devoted content writer at Regional Heritage Food (RHF), passionate about cooking and travel. He shares his culinary experiences and discoveries, inspiring others to explore new recipes and flavors.
Superfood Bowl That Beats Every Gym Meal | No Meat, No Compromise
What if the most powerful protein meal in your kitchen required zero cooking and took under 15 minutes to assemble? That is the magic behind Sanjeev Kapoor Protein Salad. It is simple, full of nutrition, and packed with bold flavors. This recipe became popular through his famous show Khana Khazana and is now made in many homes around the world.
This is not just a basic salad. It brings together sprouted kala chana, green moong, soft paneer, crunchy peanuts, and the fresh tang of raw mango. Everything is mixed with chaat masala, giving a strong, slightly spicy and tangy taste in every bite.
It is not boring diet food. It feels like a proper, satisfying dish that is also healthy. Whether you want a high protein vegetarian meal, a quick nutritious option for your family, or simply enjoy bold flavors, this salad fits perfectly. It becomes even better as it rests and the flavors blend together.
Why This Recipe Works Better Than Others
Sprouting Multiplies Nutrition
Sprouting kala chana and moong increases protein bioavailability by up to 30%, boosts Vitamin C, and makes digestion significantly easier than boiled beans
Triple Protein Sources
Unlike most salads with one protein, this uses three such as sprouted legumes, paneer, and peanuts, delivering a complete amino acid profile in every bowl.
Raw Mango as Natural Souring Agent
Raw mango replaces vinegar or preservatives entirely, adding Vitamin C and natural tartness that makes the dressing fresh and bright
Chaat Masala = Flavour Depth
The signature combination of kala namak, roasted cumin, and chaat masala creates a layered, restaurant-quality dressing that no generic vinaigrette can match
Prep Time
15 min
Soak Time
12h
Sprout Time
24h
Servings
4
Ingredients
Black chickpeas1 cupsprouted form
Moong Dall1 cupgreen mong, sprouted form
Cottage cheese200 gcube
Peanuts3 tbsproasted
Raw mango0.5 cup
Method
Soak The Kala Chana Overnight
- Measure 1 cup of kala chana and rinse thoroughly under cold water.
- Soak in 3 cups of water for 8β12 hours (overnight).
- Drain completely, then tie the wet chana in a damp muslin cloth.
- Place in a warm spot for 24 hours, sprinkling water every 6β8 hours to keep the cloth moist.
- The chana will develop small sprout tails.
Chef Tip:
Use slightly warm water (not hot) for soaking, it speeds up germination without damaging the seed. In summer, 8 hours is enough; in winter, allow up to 14 hours
Sprout the Green Moong
- Rinse 1 cup of green moong and soak in 2 cups of water for 6β8 hours.
- Drain and tie in a separate damp muslin cloth. Keep for 12β16 hours in a warm spot.
- Moong sprouts faster than kala chana, look for tails of at least 5mm for the best flavour and nutrition.
- Rinse both sprouted beans gently before using.
Chef Tip:
Don't over-sprout, once the tail is 1cm long, use immediately. Over-sprouted moong turns bitter and loses its pleasant crunch.
Prepare the Paneer
- Take 200g of fresh paneer and cut into small 1cm cubes.
- For the best texture, use paneer at room temperature.
- For an extra layer of flavour, lightly dry-toss the paneer in a non-stick pan over medium heat for 90 seconds until just golden at the edges.
- Remove and cool completely before adding to the salad
Chef Tip:
Homemade paneer is always best, it's softer, creamier, and absorbs the chaat masala dressing far better than store-bought packaged paneer
Prep the Fresh Vegetables
- Finely dice the raw mango into small 5mm pieces.
- Chop the onion finely and soak in cold water for 5 minutes to mellow the sharpness, then drain.
- Dice the tomato small, removing the watery seeds.
- Finely chop the green chillies and fresh coriander leaves.
- Dry-roast the peanuts in a pan for 3β4 minutes until fragrant if not already roasted.
Chef Tip:
Choose a raw mango that is firm and very sour not even slightly ripe. The sharper the mango, the brighter and more alive the salad will taste
Mix the Signature Dressing
- In a small bowl, combine the freshly squeezed juice of 1 lemon, 1 tsp chaat masala, Β½ tsp roasted cumin powder, Β½ tsp kala namak (black salt), and ΒΌ tsp black pepper powder.
- Whisk together with a fork.
- Taste the dressing, it should be tangy-salty-spicy with a distinctive smoky edge from the cumin.
Chef Tip:
Always make the dressing separately first and taste it before adding to the salad. Adjust lemon for tartness, kala namak for salty-umami depth, and chaat masala for complexity
Assemble & Toss the Salad
- In a large, wide mixing bowl, gently combine the sprouted kala chana, sprouted green moong, paneer cubes, raw mango, onion, tomato, green chillies, roasted peanuts, and fresh coriander.
- Pour the dressing evenly over the top.
- Toss gently from the bottom up until every ingredient is coated without crushing the paneer.
Chef Tip:
Toss from the bottom up, not side to side, this ensures even coating without breaking the delicate sprouts and paneer cubes.
Garnish & Serve
Transfer the salad to individual serving bowls.
Garnish each bowl with extra coriander leaves, 2β3 thin slices of raw mango on top, and a final sprinkle of roasted peanuts.
Add a light dusting of chaat masala for presentation. Serve immediately.
Chef Tip:
If serving for guests, keep the dressing separate until the last moment and toss at the table β the fresh aromas and dramatic presentation will impress everyone instantly
Master Tip:Do not add the dressing too early
The salt draws water out of the tomatoes and onions, making the salad watery. Always dress just before serving, or keep the components separated and assemble fresh. This one timing tip is the difference between a soggy salad and a perfect one every single time
Nutritions
Per Serving (~320g)
People Also Ask
Yes, you can boil the kala chana and moong instead of sprouting them, but you will lose approximately 20β30% of the protein bioavailability and the Vitamin C content. Sprouted beans are also significantly easier to digest. If short on time, canned chickpeas work as a quick substitute, just rinse them very thoroughly
Raw mango season is typically MarchβJune in South Asia. Outside this season, the best substitutes are: (1) Β½ tsp amchur powder (dried mango powder) added to the dressing, (2) an extra squeeze of lemon juice, or (3) finely diced green apple for crunch and mild tartness. Amchur powder is the closest substitute for flavour
Absolutely, this salad is an excellent weight-loss food. With 285β310 kcal and 20β25g of protein per serving, it is highly satiating and keeps you full for 3β4 hours. The high fibre content (9β11g) also supports gut health and reduces hunger spikes. There is no oil in the dressing, making it very low in unhealthy fats
Yes, Simply replace the paneer with firm tofu (lightly pan-tossed for texture) or with boiled edamame (shelled). Tofu provides a similar protein content to paneer and absorbs the chaat masala dressing beautifully. The rest of the recipe is already 100% vegan.
Yes, Grilled or boiled chicken breast (diced), boiled egg whites, or canned tuna can all be added after the tossing step. Adjust the salt and chaat masala accordingly. This takes the protein content up to 35β40g per serving ideal as a post-workout meal
It is best consumed within 2β3 hours of assembly. For meal prep, keep the dressing, paneer, and vegetable components in separate containers. The sprouted beans (undressed) will keep for up to 2 days refrigerated. Assemble fresh just before eating to avoid a watery, soggy salad.