Desi (Indian) Flavour Chick Pea Mango Salad

A cool refreshing salad with an interesting mix of flavours
Traditionally made without scallions ( spring onions) and cilantro but at greenzgrains we include different  greens which add fiber, powerful  phytonutrients .

The total polyphenol content of onions is much higher than many people expect. (Polyphenols are one of the largest categories of phytonutrients in food. This category includes all flavonoids as well as tannins.) The total polyphenol content of onion is not only higher than its fellow allium vegetables, garlic and leeks, but also higher than tomatoes, carrots, and red bell pepper. In the French diet, only six vegetables (artichoke heart, parsley, Brussels sprouts, shallot, broccoli, and celery) have a higher polyphenol content than onion. Since the French diet has been of special interest to researchers in terms of disease prevention, onion’s strong polyphenol contribution will very likely lead to follow-up studies that pay closer attention to this unique allium vegetable.

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Preparation time: 15 min.

If using boiled or canned chick peas otherwise add  additional hour to cook the chickpeas after soaking them for 8 – 10 hours.

Ingredients

  • 1 bunch spring onions washed and chopped finely ( green leafy parts included )
  • 2 cups boiled chickpeas
  • 1 green chilli finely chopped
  • 1 raw mango finely chopped
  • 1 tsp.olive oil or ghee ( clarified butter )
  • 1 tsp. Mustard seeds
  • salt to taste
  • 3-4 tbsp. finely chopped cilantro

Method

  1. Heat the oil in a frying pan and and put mustard seeds and cover the pot ( otherwise the seeds will fly all over ) and wait for them to change colour and pop.
  2. Add spring onions once the mustard seeds stop popping.
  3. Sauté the onions for a minute or two and turn off the stove.
  4. Mix the rest of the ingredients and serve.

Enjoy!!!

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