22

Gut Healthy Bhel

Prep Time:

10 Minutes

Cook Time:

-

Serves:

2 Servings

About the Recipe

Bhel is an absolute Indian snack classic. It is full of textures, flavours and this recipe uses a bled of the traditional with some new additions that add more to intensify the satisfaction.

- Sunni Patel, PhD


Brown and white chickpeas, lentils and puffed rice allow the combination of high fibre, protein and complex carbohydrates which when combined with the extra ingredients and chutney provide Vit B5, B6, C, and potassium.

Ingredients

  • ½ sweet potato (peeled and diced)

  • 50g white chickpeas (drained)

  • 50g green lentils (drained)

  • Olive oil

  • Salt 

  • Pepper

  • Chilli

  • 50g brown chickpeas (drained)

  • 200g puffed rice

  • 100g sev

  • ½ small red onion (finely diced)

  • 50g cucumber (finely diced)

  • 2 stalks coriander (finely chopped)

  • ¼ lemon

       Tamarind chutney:

  • 1 tbsp tamarind paste

  • ½ tbsp tomato ketchup

  • ¼ tsp chilli powder

  • 3 tbsp water

Preparation

Step 1


In separate bowls add the sweet potato, white chickpeas and green lentils (drain both and dry with a kitchen towel) mix with 1 tsp olive oil, pinch of salt and pepper (if desired), and pinch of chilli. Air fry for 10 minutes on high or alternatively roast at 150°C for 10-15 minutes shaking throughout.



Step 2


Meanwhile, make the tamarind chutney by combing all the ingredients and whisking thoroughly.



Step 3


Once the sweet potato, white chickpeas and green lentils are crisp, cool for a few minutes.



Step 4


To a bowl mix the brown chickpeas, puffed rice, sev, onion cucumber, coriander, with the cooked ingredients, and add the tamarind chutney.



Step 5


Serve with a slice of lemon to add extra tang.