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Bhel Salad with Red and Green Chutney

Bhel Salad with Red and Green Chutney
Yields4 Servings
DifficultyBeginnerPrep Time45 minsCook Time5 minsTotal Time50 mins
 ¼ cup Moong beans(see Method for Boiling Moong below)
 1 cup Chickpeas(see Quick Soak Method for Boiling Chana below)
 ¼ cup Red Onionfinely chopped
  cup Tomatosmall diced
 Cooking Oil Spray
 few Curry leaves
  tsp Turmeric
 1 cup Puffed Riceroasted
 1 pinch Black Pepperground
 2 tbsp Cilantrofor garnish
Quick Soak Method for Boiling Chana (Chickpeas)
 ½ cup Chickpeasuncooked
 6 cups Water
Method for Boiling Moong
  cup Moong Beansuncooked
 ¾ cup Water
Quick Soak Method for Boiling Chana (Chickpeas)
1

In a medium pot, over high heat, add 1⁄2 cup water and dry chickpeas. Bring to a boil and remove from the stove. Cover for 1 hour.

2

Drain the water and rinse the chickpeas. Add remaining water to the same pot and cook chickpeas on high heat. As soon as it boils, reduce heat to medium-low and cover pot half way; simmer for 45 minutes or until done.

3

Remove from heat and drain all water. Let the chickpeas cool and use in any recipe calling for chickpeas.

Method for Boiling Moong
4

In a medium pot, over medium high heat, add water and moong. Bring moong and water to a rolling boil and immediately reduce the heat to the lowest setting.

5

Cover half way and let it cook for 20 to 25 minutes or until done.

6

Remove from heat and drain all water. Let the moong cool and use in any recipe calling for moong.

Combine All Ingredients
7

In a mixing bowl, add moong, chickpeas, onions, tomatoes and homemade chaat masala; toss together to make bhel salad.

8

In a medium non-stick skillet, over medium-low heat, evenly spray cooking oil for 2 seconds. Add curry leaves, turmeric and rice puffs and roast for 3 to 5 minutes till crisp. Sprinkle black pepper and set aside to cool.

9

To assemble, combine bhel salad and drizzle with green and red chutneys; top with roasted rice puff mix and garnish with cilantro.

Chef's Tip:

This is a great appetizer and you can use a variety of beans and vegetables.




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Nutrition Facts

4 servings

Serving size

152g


Amount per serving
Calories210
% Daily Value *
Total Fat 2g3%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 10mg1%
Total Carbohydrate 43g16%
Dietary Fiber 8g29%
Total Sugars 18g
Protein 7g

Vitamin A 4mcg1%
Vitamin C 20mg23%
Calcium 6mg1%
Iron 15mg84%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Whole Wheat Penne with Chicken and Vegetables

1. Low fat greek yogurt and low fat or evaporated milk can be used to substitute the heavy cream.

2. Chickpea, red lentil, or rice pasta can be used to make the recipe gluten-free.

Honey Garlic ShrimpsChoice of your vegetable (bell peppers, onions, squash etc.) can be added to the skewers in between the shrimps.