This week’s recipe is a delightful snack – Channa Palak Bhel – which includes a mix of an incredible variety of ingredients.

Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4

Ingredients

Black chickpeas (Bengal gram/kala channa) – soaked in water for 4 hours: 1 cup
Tender baby spinach (palak) – leaves cut in half; length not more than 2 inches: 1 cup
Raw mango – finely chopped: 1/4 cup
Dates – chopped: 4
Fresh coriander – coarsely chopped: 1/2 cup
Mint leaves – chopped: 1/4 cup
Carrot – cut into matchstick pieces: 1/4 cup
Finely chopped cabbage: 1/4 cup
Sev or omapodi (Crunchy, spiced chickpea flour noodles): 1/2 cup
Tamarind paste: 2 teaspoons
Ginger paste: 1/4 teaspoon
Jaggery (unrefined sugar): 6 heaped teaspoons
Cumin (jeera) powder: 1/2 teaspoon
Mustard oil: 1/2 teaspoon
Black pepper powder: 1/4 teaspoon
Lime juice: 1/2 teaspoon
Salt to taste

Preparation Method

  • Pressure cook the black chickpeas with 1/2 teaspoon of salt; drain and cool.
  • Mix the tamarind paste, ginger paste, jaggery and cumin powder to make the sweet chutney.
  • Mix the cabbage, mustard oil, pepper powder, salt and lime juice and let it sit for 5 minutes.
  • Mix all other ingredients (except the sev); add the cabbage mix and the sweet chutney.
  • Garnish with sev and serve.

Nutrition:

This healthy, crunchy bhel recipe is packed with greens and protein.
Spinach is an excellent source of vitamins A, C, K, and folic acid and – like other dark leafy greens – stimulates the production of critical immune cells in your gut.

Editor’s Note: This article is based on an excerpt from the July 2014 issue of Forest Flower. Pay what you want and download. (set ‘0’ for free). Print subscriptions are also available.