Читать книгу The Modern Ayurvedic Cookbook - Amrita Sondhi - Страница 11
ОглавлениеAppetizers & Snacks
Two key principles of an Ayurvedic diet are a) eat balanced meals, and b) avoid snacking. Snacks, however, are a great way to avoid blood sugar highs and lows, which can tamper with our metabolisms and make us feel exhausted. In this chapter I have included some tasty, nutrient-filled snacks that will stop you from reaching for that next cup of coffee or donut in a desperate attempt to get through the day. Many are portable, like the Vegatable Samosas or the Endvo Savory Squares. The Spiced Pecans and Spiced Almonds are easy to keep on hand for those sudden low-energy moments. There are also a number of fabulous and healthy appetizers that are great openings to any meal.
Soothing Guacamole
This is a quick, delicious, and nutritious appetizer or snack, filled with the essential fatty acids and protein of the avocado. It is a calming dish that reduces Vata. The garlic adds a nice punch to the recipe. Serve this dip with baked tortilla chips or veggie sticks.
Avocados are a cholesterol-free food. For every 1 oz (30 g) of avocado, there are 5 g of fat, but it is monounsaturated, often called the “good fat.” Avocados are rich in B vitamins, folic acid, and antioxidants that aid our bodies in the elimination of “free radicals,” or disease-causing toxins known as ama in Ayurveda.
¼ tsp fresh green chilies, or to taste
• To reduce Pitta: omit
1 clove garlic
• To reduce Pitta: omit
2 tbsp fresh cilantro leaves
½ cup tomatoes, chopped
• To reduce Pitta: omit
1 cup avocado, chopped (see note)
Juice of ½ a lemon or lime Salt to taste
In a blender or food processor, combine chilies, garlic, and cilantro and blend until finely chopped. Add tomatoes, avocado, lemon or lime juice, and salt and blend until the mixture is quite smooth, but still has some chunks of tomato.
Makes 1½ cups.
Don’t rinse out the delectable remainders in your blender; instead, use them to make this Yogurt Guacamole Lassi. Once you have transferred your guacamole to a bowl, add 1 tbsp plain yogurt and 8 oz water to the blender or food processor and blend again. Pour in a glass and enjoy!
Black Bean Dip with Sun-dried Tomatoes
I love the taste of sun-dried tomatoes, but they can increase Kapha if they are stored in oil. If your body feels heavy and you want to reduce Kapha, use sun-dried tomatoes that are sold dry and reconstitute them in hot water. If you want to calm Vata, use the tomatoes in oil. Serve this dip with baked tortilla chips, crackers, pita bread, or veggies.
If you soak the beans for a few hours beforehand, the cooking time and amount of water you need will be reduced. See Cooking Beans more information.
1 tsp salt
1 cup black beans, dried (see note)
1 tbsp balsamic vinegar
¼ cup sun-dried tomatoes in oil (see note above)
Chili sauce to taste (optional)
In a medium pot of water on high heat, bring salt and beans to a boil, then reduce heat to low and simmer until beans are cooked, approximately 2 hours. Check occasionally, as you may need to add some more water. Drain beans and then, in a blender or food processor, combine beans, vinegar, sun-dried tomatoes, and chili sauce and purée until smooth. Add a little water if dip is too thick.
Makes 1¼ cups.
Four-Layer Bean Dip
My friend Kathy often makes this for potluck dinners where it is always a hit. Serve with tortilla chips, pita bread, or your favorite crackers.
2 cups avocados, mashed
1 tbsp lemon juice
½ tsp salt
¼ tsp freshly ground pepper
1 cup sour cream
• To reduce Kapha: use a light version
½ cup mayonnaise
½ cup green onions, chopped (about 1 bunch)
2 cups tomatoes, chopped
• To reduce Pitta: omit
½ cup black olives, pitted and chopped
2 cups cheddar cheese, grated
• To reduce Pitta and Kapha: use Mozzarella
1½ cups refried beans (use canned, if desired)
In a bowl, combine avocados, lemon juice, salt, and pepper and mix well, then set aside. In another bowl, combine sour cream and mayonnaise and mix well, then set aside. In a third bowl, combine green onions, tomatoes, olives, and cheese. Stir together, then set aside. In a 9-inch pie pan, spread beans evenly over the bottom. Then spread avocado mixture over beans, and follow with sour cream mixture, and cheese mixture.
Makes 8 cups.
Indian-Style Hummus
Adding a few spices creates an Indian variation on traditional hummus. To reduce Kapha, serve with veggies and baked tortilla chips.
To make your own ground cumin from whole cumin seeds, lightly toast them for a few minutes in a dry skillet before grinding them in a coffee grinder (not one regularly used for coffee beans).
3 cloves garlic
• To reduce Pitta: only use 2 cloves
¼ green Serrano chili pepper, or more to taste (or your choice of chili sauce)
• To reduce Pitta: omit
1 tbsp fresh cilantro leaves
2 cups chickpeas (garbanzo beans), cooked or canned (see Cooking Beans)
2 tbsp tahini
Juice of 1 lemon
1 tbsp olive oil
¼ tsp ground cumin (see note)
1 tsp salt, or to taste
In a blender or food processor, pulse garlic until chopped. Add the green chili and cilantro and pulse. Add all remaining ingredients and blend until smooth.
Makes 2 cups.
Eggplant Dip
The secret to this recipe is ensuring that the eggplant is well cooked before you mash and blend it with the other ingredients. It is hard to believe how simple and delicious this dish is!
To reduce Kapha and Vata, add ½ tsp green chutney (Cilantro Mint Chutney or Cilantro Garlic Chutney); to reduce PItta, add 1 tbsp freshly chopped mint leaves.
2 large eggplants
1 tbsp olive oil
• To reduce Vata: add extra tbsp oil
1 clove garlic
4 tbsp lemon juice
¾ tsp salt, or to taste
1 tbsp tahini
Set oven to broil.
Rub both eggplants with olive oil until they are shiny. With a fork, pierce holes all over eggplants. Broil for at least 40 minutes, turning each once, until eggplants are soft and wrinkled. Remove from oven and let cool. Peel off skin and discard. In a medium bowl, mash eggplant flesh until it is pulpy. In a blender or food processor, pulse garlic until minced. Add eggplant and all remaining ingredients, pulsing until smooth.
Makes 6 servings.
Sun-dried Tomatoes & Pine Nut Cream Cheese Dip
Serve as a dip for veggies or as a spread for your favorite whole grain crackers. It also makes a great addition to sandwiches or wraps. For variety, try substituting fresh dill for mint leaves.
Non-vegetarians can omit the pine nuts and add 1 cup cooked tuna or salmon.
¼ cup onions, roughly chopped
¼ cup fresh mint leaves
2 tbsp sun-dried tomatoes in oil
• To reduce Kapha: use dry and reconstitute in hot water
Salt to taste
1 cup cream cheese
• To reduce Kapha: use a light version
¼ cup pine nuts, toasted (see notes)
Persian or Middle Eastern grocery stores usually carry the freshest mint and nuts, as these are staples in their dishes.
In a blender or food processor, mince onions. Add mint leaves and pulse until leaves are finely chopped. Add sun-dried tomatoes, salt, and cream cheese and blend until smooth. Add pine nuts and pulse until just mixed.
Makes 1½ cups.
Toasting pine nuts really brings out their flavor. While they are toasting, watch them carefully as they will not take more than a few minutes to brown. Here are 2 different methods for toasting:
In the oven: Set oven to broil. Spread one single layer of nuts over a baking sheet. Toast until golden brown.
In a frying pan: In a dry frying pan on medium heat, place a single layer of nuts and toast until golden brown, stirring constantly.
Spinach Dip
This dip is a delectable way to get some of your daily intake of greens. I’ve always loved spinach dip, but I find many versions are too heavy. Serve with baked tortilla chips or fresh veggies, especially to reduce Kapha.
Spinach – which is healing for the lungs and liver – is good for all doshas. It also helps to reduce Kapha.
1 bunch spinach, roughly chopped (about 5 cups) (see note)
2 cloves garlic
2 tbsp green onions, chopped (about 2 stalks)
½ fresh green chili, or to taste
• To reduce Pitta: omit
¼ cup fresh parsley
¼ cup fresh cilantro leaves
1 tbsp lemon juice
Salt and freshly ground pepper to taste
2 cups light sour cream
• To reduce Vata: use a full-fat version
¼ cup light mayonnaise
• To reduce Vata: use a full-fat version
In a medium pot of water on high heat, bring to a boil and add spinach. Cover with lid and blanch for 2–3 minutes, until spinach is wilted. Drain and set aside.
In a blender or food processor, pulse garlic, green onions, and chili until minced. Add parsley and cilantro and pulse for a few seconds. Add spinach, then pulse again. Add all remaining ingredients and blend until just mixed.
Makes 2½ cups.
Baked Pakoras (Bhajias)
Pakoras, also known as bhajias, are tasty vegetable bites coated in a gram flour batter. Traditionally they are deep-fried, but this is a baked version that can be eaten guilt-free. Pakoras are an Indian favorite often served at tea time or as an appetizer with drinks.
I think pakoras are best served with Taramind Chutney, but they can also be served with a variety of condiments including hot chili sauce, Coconut Mint Chutney, or green chutney (Cilantro Mint Chutney or Cilantro Garlic Chutney). See condiments.
Gram flour, made from ground chickpeas, is also known as chana, besan, or chickpea flour. It is often used in Indian cuisine.
1½ cups gram flour (see note)
¾ tsp ground cumin
½ tsp fresh ginger, grated or minced
½ tsp garlic, crushed or minced
1 tsp fresh green chilies, minced
1 tsp salt, or to taste
1 cup plain yogurt
1 bunch spinach, chopped (about 4–5 cups)
½ tsp baking powder
Olive oil spray
½ cup Tamarind Chutney (Tamarind Chutney) (see note)
Preheat oven to 350°F (180°C).
In a large bowl, combine flour, cumin, ginger, garlic, chilies, salt, and yogurt and beat with a wooden spoon until well mixed. Stir in spinach and baking powder. Pour mixture into a lightly-oiled 9-inch loaf pan. Cover with foil and bake for about 70 minutes. Test with a toothpick; if it comes out clean, it’s done. Cut into slices, lightly cover with olive oil spray, and place on a baking sheet. Increase oven heat to broil and place in oven for 4 minutes, flipping once, until slightly crisp and brown. (Watch carefully to ensure they do not burn.)
Makes 10 servings (2 per person).
Vegetable Samosas
Samosas are tasty with tea or as an appetizer served with Tamarind and/or Cilantro Mint Chutneys (Tamarind Chutney and Cilantro Mint Chutney) and lemon wedges. It is customary to squeeze the lemon into the samosa with each bite. My friend Nevenka eats the samosa filling on its own for an easy, tasty snack. The filling is fairly spicy, so those with sensitive palates may want to increase the vegetables by adding another ½ cup each of peas, carrots, and potatoes.
To make this recipe tridoshic, omit onions, cayenne, and fresh green chilies.
Curry leaves are available in Indian grocery stores.
Non-vegetarians can substitute beef for the potatoes and adjust seasoning to taste.
Filling:
1½ tbsp olive oil
2 tsp black mustard seeds
1 cup onions, chopped
• To reduce Pitta: reduce to ½cup or omit
½ tsp turmeric
8 curry leaves (optional) (see note)
3 cups potatoes, parboiled and cubed
1½ cups peas, parboiled
1½ cups carrots, parboiled
Juice of ½ a lemon
½ tsp cayenne pepper
• To reduce Pitta: omit
½ tsp garam masala
2 tsp salt
¼ cup fresh cilantro leaves (packed), finely chopped
½ fresh green chili, minced
• To reduce Pitta: omit
Paste:
1 tbsp flour
1 tbsp water
1 pkg samosa pastry (see note)
Olive oil spray
You can buy ready-made samosa pastries in Indian grocery stores. If you prefer, you can use your favorite pastry recipe instead of the pre-made samosa pastries. Roll out the dough until it is th-in thick. Cut into 6-in (10-cm) wide circles. Place your filling in the center and fold over, pinching edges. Baste with egg whites, and bake until golden brown on all sides.
For filling:
In a large saucepan on high, heat oil, then add black mustard seeds and cover with lid until they pop, about 30 seconds. Stir in onions, then reduce heat to medium-high, and sauté for about 4 minutes, until onions start to brown. Add turmeric and curry leaves, and continue to sauté for 1 minute. Stir in potatoes, peas, carrots, lemon juice, cayenne, garam masala, and salt. Mix well and cook for about 3 minutes. Turn off heat, add cilantro and green chilies, and mix well. Let cool completely. Remove curry leaves.
For paste:
In a small bowl, combine flour and water and mix well. Set aside.
For samosas:
Preheat oven to 350°F (180°C).
Follow package directions for defrosting samosa pastry. Use 1 tbsp of filling per samosa wrapper and follow package directions for folding. Use paste to seal edges (make sure they are well sealed). Place samosas on a baking sheet and lightly cover with olive oil spray. Bake for 30 minutes, or until they start to brown (watch carefully to ensure they do not burn). Flip over, spray with olive oil, and bake for another 20–30 minutes until brown.
Makes 6–8 servings (2 per person).
Frozen food is usually frowned upon in Ayurveda, but these samosas freeze really well for up to 10 days without losing their flavor. They are easy to defrost by re-heating them in the oven for about 10 minutes at 350°F (180°C), or for 1 minute (2 samosas at a time) in the microwave on high.
Aunty Zee’s Paneer Samosas
My Aunty Zarina likes to make these samosas really hot and spicy! But if you’re not used to chilies, use only 1 or 2 instead of 4. Chilies add lots of flavor and are scrumptious with the lime juice, mint, cilantro, and ginger. I sometimes substitute the paneer (Indian cottage cheese) with extra-firm tofu to create a protein-filled snack. These are best served with Tamarind Chutney.
This recipe can be made tridoshic if you eliminate green chilies and cashews and use 14 oz (400 g) of extra-firm tofu or paneer made from goat’s milk.
Filling:
5 cups paneer, grated
1 bunch fresh cilantro leaves, chopped (about 3 cups)
1 bunch fresh mint leaves, chopped (about 3 cups)
10 green onions, sliced, white parts only
¼ cup cashew nuts, chopped
4 fresh green chilies, minced, or to taste
• To reduce Pitta: use 2 or omit
1 tsp fresh ginger, minced Juice of 1 lime
1 tsp salt, or to taste
Freshly ground pepper to taste
Paste:
¼ cup flour
2 tbsp water
1 pkg samosa pastry (see note)
Olive oil spray
You can buy readymade samosa pastries in Indian grocery stores. If you prefer, you can use your favorite pastry recipe instead of the pre-made samosa pastries. Roll out the dough until it is th-in thick.
Cut into 6-in (10- cm) wide circles. Place your filling in the center and fold over, pinching edges. Baste with egg whites, and bake until golden brown on all sides.
For filling:
Grate paneer onto a large platter so that it remains loose and doesn’t become one sticky ball. Set aside. In a medium bowl, combine all other filling ingredients and mix well. Add paneer and mix lightly with fingers; continue to keep the paneer from clumping together. Set aside.
For paste:
In a small bowl, combine water and flour and mix well. Set aside.
For samosas:
Preheat oven to 300°F (150°C).
Follow package directions for defrosting samosa pastry. Use 1 tbsp of filling per samosa wrapper and follow package directions for folding. Use paste to seal edges (make sure they are well sealed). Place samosas on a baking sheet and lightly cover with olive oil spray. Bake for 30 minutes, or until they start to brown (watch carefully to ensure they do not burn). Flip over, spray with olive oil, and bake for another 20–30 minutes until brown.
Makes 6–7 servings (2 per person).
Stuffed Mushroom Caps
I have been serving this recipe as a warm appetizer for years. These mushrooms are simple to make and pleasing to the palate.
12 large mushrooms
1 tsp ghee (or butter)
1 tsp olive oil
2 dry red chilies
• To reduce Pitta: omit
¼ cup onions, minced
2 cloves garlic, minced
cup fresh parsley, minced
¼ cup Parmesan cheese, grated
Preheat oven to 350°F (180°C).
Remove stems from mushrooms and lay mushroom caps on a baking sheet, tops down. Finely chop stems and set aside. In a frying pan on medium-high, heat the ghee and oil. Add dry red chilies and sauté for about 1 minute, until chilies begin to blacken. Add onions and garlic and sauté for 1 minute. Add mushroom stems and sauté for an additional 2 minutes. Cover with lid and continue to cook for another 3 minutes. Add parsley and cook for another 2 minutes, uncovered. Remove pan from heat. Stuff mushroom caps evenly with the cooked mixture and discard chilies. Sprinkle each stuffed mushroom cap with Parmesan cheese and bake for 10 minutes until cheese has melted and starts to brown.
Makes 6 servings (2 per person).
Khandvi Rolls
My friend Renu, who lives in Mombasa, Kenya, offered me this special treat while I was visiting her. It is a great afternoon pick-me-up and gets Kapha moving. Try it instead of a donut!
3 tbsp plain yogurt
1 cup water
1 cup gram flour
Salt to taste
¼ tsp turmeric
½ tsp cayenne pepper (or paprika)
3 tbsp lemon juice
2 cups water (for boiling)
3 tbsp olive oil
½ tsp black mustard seeds
½ tsp cumin seeds
1 tbsp sesame seeds
2 tbsp fresh green chilies, finely chopped (for garnish)
• To reduce Pitta: use only 1 chili or omit
¼ cup fresh cilantro leaves, chopped (for garnish)
In a bowl, whisk together yogurt and 1 cup water until smooth. In a separate bowl, combine flour, salt, turmeric, cayenne pepper and lemon juice. Add yogurt mixture to this bowl and mix until smooth.
In a large pot on high heat, bring 2 cups water to a boil. Reduce heat to medium to simmer and add gram flour mixture. Stir frequently to ensure it does not stick to the bottom of the pan. Cook until mixture becomes a thick sauce. Remove from heat and spread onto a greased baking sheet (do this while the mixture is very hot). Leave to cool and dry out, about 15 minutes. Once cooled, cut into 3-in (4½-cm) wide strips and roll lengthwise. Cut the rolls into 1-in (2 ½-cm) wide pieces and place on serving platter.
In a small pot on medium-high, heat oil. Add mustard seeds and cover with lid until they pop, about 30 seconds. Add cumin seeds and heat for about 10 seconds, then add sesame seeds. With a spoon, sprinkle seeds over rolls. Garnish with chopped green chilies and cilantro.
Makes 8–12 rolls.
Endvo Savory Squares
My mother makes these regularly and they never last long! I love this dish as it is filled not only with protein but lots of veggies, and it’s easy to take to work or on a picnic.
If the dish browns before the suggested baking time, cover with a sheet of foil or greaseproof paper for remaining time.
Vagar is a group of spices sautéed together to bring out their flavors. It is often used in Indian cooking to spice up various dishes.
Vegetable mixture:
2 cups cream of wheat
¾ cups gram flour
1½ tsp salt
Chili powder to taste
¼ tsp turmeric
2 tsp fresh ginger, grated
½ tsp fresh green chilies, finely chopped (optional)
• To reduce Pitta: omit
2 tsp ground cumin
3½ cups cabbage, grated
2 cups carrots, grated (can use frozen packets of carrot and pea mix)
2 tsp curry leaves, chopped
1 tbsp lemon juice
Vagar: (see note)
½ tsp mustard seeds
1 tsp cumin seeds
2 tsp sesame seeds
2 tsp curry leaves, chopped
3 dry red chilies
2 cups buttermilk
1 cup water
¼ cup olive oil
2 tsp baking powder
1 tbsp sesame seeds
Preheat oven to 400°F (200°C).
Lightly oil an oblong 12-in (30-cm) cake pan and set aside. In a large bowl, combine all vegetable mixture ingredients and stir. Stir in buttermilk and water and mix until it has consistency of a loose batter (add more water if necessary). Set aside. In a small bowl, combine all vagar ingredients except dry red chilies and mix well. Set aside.
In a small frying pan on medium-high, heat oil. Add dry red chilies and sauté until they are almost black, then add rest of the vagar ingredients from bowl. As the seeds start to pop, add to vegetable mixture. Mix well, then add baking powder and mix well again. Pour into the greased baking dish. Sprinkle sesame seeds evenly over top of mixture. Bake for 20 minutes, then reduce temperature to 350°F (180°C) and bake for another 50 minutes, or until golden brown. Test with a toothpick; if it comes out clean, it’s done. Cut into squares and serve.
Makes 16–24 squares.
Potato Tikis
These potato tikis are another all-time favorite of mine. They are easy to make for impromptu guests or as a quick snack. Serve with Tamarind Chutney or a green chutney (see note), and lemon wedges.
You can use either of the two green chutneys as a condiment with this recipe.
3 cups potatoes, cooked, well drained, and mashed
1 tsp olive oil
4 tbsp lemon juice (about 1 lemon)
¼ cup onions, minced
1 tsp fresh green chilies, finely chopped, or to taste
• To reduce Pitta: omit
2 tbsp fresh cilantro leaves, chopped, or to taste
1 tsp salt, or to taste
2 eggs
1 cup breadcrumbs
Olive oil spray
Preheat oven to 300°F (150°C).
In a large bowl, combine all ingredients except eggs and breadcrumbs and mix well. Form dough into 12–14 balls (2 in/5 cm in diameter) with hands and then flatten into 1-in/2½-cm thick patties and set aside.
In a medium bowl, beat eggs and set aside. In a separate bowl, place breadcrumbs.
Lightly cover baking sheet with olive oil spray. Dip each patty in egg batter, then coat in breadcrumbs. Place patties on sheet and lightly cover with olive oil spray. Bake for 5 minutes, then turn patties over and bake for 5 additional minutes, or until browned.
Makes 6–8 servings.
Savory Dokra Squares
Someone discovered this fast and easy way to make an age-old Indian snack. I like to avoid the microwave as much as possible, but with this recipe it is hard to resist. Serve with Tomato Chutney, green chutney, (Cilantro Mint Chutney or Cilantro Garlic Chutney) or chili sauce.
You may add a chopped green chili to batter, or sprinkle a little cayenne pepper on top once in baking dish to add flavor and color. Pitta should omit.
1 cup cream of wheat
Salt to taste
1 tsp canola oil (can add 2 tsp to make it moister and reduce Vata)
¼ tsp turmeric
½ tsp whole cumin seeds, crushed
1–2 tbsp fresh cilantro leaves, chopped
1½ tsp lemon juice
1 cup plain yogurt
¼ cup water
1 heaping tsp Eno Fruit Salt (see note)
In a large bowl, combine all ingredients except Eno and mix well. Pour batter into a shallow microwavable dish. Quickly stir in the Eno, which will start to activate immediately. Cut through batter with a knife or fork (as if baking pastry), immediately cover tightly with plastic wrap, and place in microwave on high for 8 minutes. Allow to sit for at least 4 minutes after cooking, then cut into diamond-shaped squares.
Makes 12–16 squares.
Eno Fruit Salt is made up of bicarbonate soda, tartaric acid, and Rochelle salt. It was invented by Jonathan Eno, a London chemist, and was a remedy for upset stomachs. It can be found in the pharmacy section of your grocery store.
Bhel Puris
Puris are deep-fried pastry chips that are served either with a meal or as an appetizer. They also appear as part of the Bhel Indian Tea Time Snack and Puris & Chat. Kaphas should eat in moderation, no more than four per meal.
If your puris are kneaded well and rolled evenly on all sides, they will rise properly. But don’t worry if this doesn’t happen the first few times, as it takes practice!
cup rice flour
cup spelt flour
1 tsp salt
3–9 tbsp cold water
Vegetable oil (for deep frying)
In a medium bowl, combine both flours and salt. Add 3 tbsp water and knead until dough can be gathered into a ball. If the dough is not yet sticky, add more water 1 tbsp at a time, until it is able to form a ball; be careful not to add more water than is needed. Knead dough for about 5 minutes until it is smooth and elastic. (This can be done in the food processor in 1 or 2 minutes with a pastry blade.) Again, gather dough into a ball, cover it with a sheet of wax paper, and let it sit for at least 30 minutes before rolling it out.
On a lightly floured surface with a rolling pin, roll dough into a paper-thin sheet. Cut into 2-in (5-cm) rounds with a cookie cutter or the rim of a glass. Transfer rounds onto a lightly floured clean, flat surface. Lay a damp tea towel over them to keep them from drying out. Gather leftover dough into a ball and roll out again, repeating the process until there is no more dough left.
In a deep frying pan or wok, heat 2–3 inches of oil until a drop of dough comes instantly to the surface. Deep-fry 8–10 puris at a time for 1–2 minutes, turning over frequently until they are golden brown on both sides. Remove with a slotted spoon onto a plate lined with paper towels.
Makes 75–80 puris.
Bhel Indian Tea Time Snack
Bhel is a favorite “street food” in India and a special treat for guests. It looks festive and colorful when ingredients are served in individual bowls for guests to combine themselves on puris, much like tacos. Half the fun is putting them together to suit your personal taste.
Another way to serve this snack is to add all ingredients except lime wedges and chutneys to a large bowl, toss, and serve with lime wedges and chutney on the side so guests can add their own.
3 cups puffed rice (may use cereal instead)
1 onion, chopped
• To reduce Pitta: omit
2 tomatoes, diced
• To reduce Pitta: omit
2 cups potatoes, boiled and diced
• To reduce Vata: use only a small amount or omit
3 tbsp fresh cilantro leaves, chopped
½ cup fine sev (see note)
2 cups mung bean sprouts, parboiled (see Sprouting)
¼ cup almonds, crushed
• To reduce Kapha: omit
1 lime, sliced into wedges
4 tbsp green chutney (Cilantro Mint Chutney or Cilantro Garlic Chutney)
• To reduce Pitta: use version without chilies
4 tbsp Tamarind Chutney (Tamarind Chutney)
• To reduce Pitta and Kapha: omit
Salt to taste
10–12 Bhel Puris (Bhel Puris)
Serve each ingredient (except puris) in separate bowls so guests can make their own combinations on a puri.
Makes 5–6 servings (2 puris per person).
Fine sev is a snack that is made of thin strands of dough (made from gram flour) and deep-fried until crispy. It looks like golden angel hair pasta that has been broken into small pieces. Salt and spices are added as flavoring. Fine sev can be found at Indian grocery stores.
Puris & Chat
This is another favorite savory street food snack. If you can’t find puris at your local Indian grocery stores, or make them yourself (Bhel Puris), use circular tortilla chips.
1 cup potatoes, boiled and cubed
½ cup Tamarind Chutney (Tamarind Chutney)
4 tsp whole cumin seeds, toasted
3 fresh green chilies, finely chopped
• To reduce Pitta: omit
½ cup plain yogurt, whipped up and runny
3 tsp cayenne pepper
12 Bhel Puris (Bhel Puris)
Serve each ingredient (except puris) in separate bowls. You or your guests can pop a hole in a puri and stuff with 1 tsp diced potato, 1 tsp tamarind chutney, and a pinch each of cumin seeds and green chilies. Add 1 tsp yogurt sprinkled with a pinch of cayenne.
Makes 4–6 servings (2 or 3 puris per person).
Deviled Eggs with Green Chutney
