Indian · Lunch
Deep Fried Stuffed Bread Puffs (Low-Calorie)
Whole wheat dough shells stuffed with spiced red lentils, onion, ginger and cumin, then air-fried until golden and crisp. Served with a cooling mint-cilantro yogurt chutney. A lighter take on traditional deep-fried kachori, retaining the crackling shell and warm spiced filling.
$2
25 minsPrep
20 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
382Calories
18.2gProtein
5.9gFat
62.1gCarbs
2.1gSugar
14.8gFiber
618mgSodium
2mgChol
0.9gSat Fat
756mgPotassium
78mgCalcium
6.4mgIron
0mcgVitamin B12
8mgVitamin C
vegetarian
low-calorie
low-cholesterol
high-fiber
low-calorie
Instructions
1
Prep
Rinse the red lentils under cold water in a fine sieve until water runs clear, then soak 15 minutes to soften.
2
Simmer
Drain and simmer the lentils with 1/2 cup water over medium heat for 12 minutes until soft and water nearly evaporates.
3
Bloom
Heat 1/2 tsp oil over medium heat, add cumin seeds, fennel and asafoetida, cooking 30 seconds until fragrant.
4
Saute
Stir in grated ginger, minced garlic, chili powder and turmeric, cooking 1 minute over medium heat until golden and raw smell fades.
5
Fold
Mix the cooked lentils, salt and cilantro into the skillet, mashing lightly until the filling holds together as a thick paste.
6
Rest
Combine flour, remaining salt and 1/2 tsp oil with 2 tbsp water, knead 3 minutes until smooth, then cover and rest 10 minutes.
7
Stuff
Divide dough into 3 equal balls, flatten each, place filling in centre, and pinch edges closed to seal completely.
8
Build
Roll each stuffed ball gently into a flat 3-inch puff, taking care not to tear dough or expose filling.
9
Fry
Brush puffs lightly with remaining 1/2 tsp oil and air-fry at 380°F for 12 minutes, flipping once, until golden and crisp.
10
Chutney
Whisk together yogurt, chopped mint and lime juice in a small bowl to make a light dipping chutney.
11
Plate
Arrange the crisp puffs on a plate with mint-yogurt chutney alongside for dipping.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz311g red lentils, rinsed
- 2/3 cup160g whole wheat flour
- 2 tsp2 tsp vegetable oil, divided for dough and brushing
- 1/2 tsp1/2 tsp cumin seeds
- 1/2 tsp1/2 tsp fennel seed
- 4 tsp4 tsp ginger-fresh
- 22 small clove garlic
- 1/2 tsp1/2 tsp chili powder
- 1/4 tsp1/4 tsp turmeric-ground
- pinch of asafoetida
- 1/2 tsp1/2 tsp salt, divided
- 4 tbsp4 tbsp cilantro
- 2 tbsp2 tbsp plain yogurt (for chutney base)
- 2 tbsp2 tbsp mint
- 2 tsp2 tsp lime-juice
