CAULIFLOWER CHICKPEA CURRY BITES WITH MINT CHUTNEY

Not a veggie lover? One way to sneak them in is through restaurant-style crispy-on-the-outside and soft-on-the-inside bites. These bites are packed with fiber and phytonutrients that have been shown to lower blood pressure. Even the spices that make up the curry powder, cumin and turmeric, can reduce blood pressure with their anti-inflammatory effects. Watching sodium intake? Maintain the flavor, but lower the sodium content by reducing the salt in the bites and omitting the salt from the chutney.

FOR THE BITES:

2 cups Yukon Gold or Red

Gold potatoes, cubed ¾ cup raw cashews

1 cup canned chickpeas 1 cup minced cauliflower ½ cup chopped green

onion

½ cup chopped cilantro 2 tablespoons curry

powder

1 tablespoon onion

powder

½ teaspoon salt (optional or reduced by half)

¼ teaspoon ground black

pepper

Heat oven to 400 degrees.

In a large saucepan, add the potatoes and enough water to cover them. Heat on high and boil for 10 minutes or until potatoes are tender.

Meanwhile, in a grinder or food processor, grind the cashews into a fine meal consistency.

Once the potatoes are cooked, add them and the chickpeas into a large bowl. With a potato masher or fork, mash the potatoes and chickpeas until about ¾ of the chickpeas are mashed. It’s OK to leave the rest whole. The potatoes should be fully mashed to help the bites stay together.

Add the cashews, cauliflower, green onion, cilantro, curry powder, onion powder, salt and black pepper and mix together.

Line a baking sheet with parchment paper.

With a spoon, scoop out enough of the mixture to fit into your palm and form into mini bites, about 1 ½inch balls, then place each one on a baking sheet.

Bake for 15 minutes, flip the bites and bake for an additional 15 minutes.

Makes about 24 bites.

Per bite: 52 calories, 2 grams protein, 6 grams net carbohydrates, 1.5 grams fiber, 2 grams total fat (0.3 gram saturated), 66 milligrams sodium.

FOR THE CHUTNEY: ½ cup mint leaves

½ cup cilantro

2 small garlic cloves 1 tablespoon lemon juice 2 tablespoons jalapeno,

minced

2 tablespoons water 1 tablespoon olive oil 1 tablespoon lemon juice ¼ teaspoon salt

(optional)

Combine all ingredients in a small food processor or blender. Blend until a pesto-like consistency (tiny pieces of mint will remain). Taste and adjust seasoning with flavors of your choice (more lemon, salt, garlic, etc.).

Entire batch: 89 calories, 2.5 grams protein, 5 grams net carbohydrates, 6 grams fiber, 5 grams total fat (0.7 gram saturated), 609 milligrams sodium.