Compare fresh sprouts with a figure for fresh sprouts. Dry moong and fresh sprouts have different water contents, so the same 100 g weight represents a different amount of the original pulse.
Match the table to the bowl
If you have a cooked moong chaat, use a cooked entry for the sprouts where available. Count toppings such as groundnuts separately. If your only source is for raw sprouts, label the limitation instead of presenting a precise cooked figure.
Make a warm chaat
Cook the sprouts thoroughly and add lemon, chopped tomato and jeera. Thorough cooking matters especially when serving older adults, pregnant people or anyone with a weakened immune system. Raw and cooked weight guide · CDC food safety guidance on sprouts
Building a vegetarian tiffin with protein and fibre
Keep the toppings separate
Put the cooked sprouts in a bowl before adding tomato, lemon and peanuts. If you want to estimate protein, use the sprout weight first and then add the peanuts separately. For a snack shared by two people, weigh the whole cooked batch and divide it before adding the toppings. Use the same method when comparing two recipes so the extra peanuts do not get counted as protein from the sprouts.