Veggi Bun Chop

Veggi Bun Chop is commonly known as bunny chow, a popular South African fast food dish consisting of a hollowed out loaf of  bread filled with a spicy and appetizing curry.  It is said that this dish was  originated  in  the   Durban Indian   community.    Bunny  chow is also called as Kota which means quarter in many parts of South Africa. Veggi bun chop or bunny chow is a delicious and comforting meal. It is very easy and quick to prepare the veggi bun chop. A typical Bunny chow comes in quarter, half and full loaves. 

They are commonly filled with a variety of curries made using traditional recipes from that particular area. You could made mutton or lamb, chicken, bean and chips with curry gravy but the original bunny chow was vegetarian. It is also often served with a side portion of grated carrots, chilli and onion salad commonly known as Sambals. 

The key characteristic of Veggi bun chop is created when the gravy from the curry fillings soak into the walls of the bread thereby rounding the dish with the fusion of flavors and textures and giving each bite a perfect balance of bread and curry. Generally it is uncommon sharing a single veggi bun chop. This Veggi Bun Chop is very refreshing with a mix of various veggies and sprouts to make it nutritious and healthy to eat. 

Sprouts  are one of the most power-packed ingredients that come with a number of nutrients that are good to keep our body healthy and fit. It is one of the most cheapest, convenient and natural vegetarian food which in true sense, is a super food that are alkaline, whole, pure and natural foods. Sprouted seeds can be eaten either raw or cooked. They are many kinds of seeds, grains and beans that are sprouted to obtain healthy and nutritional benefits. 

Do include few serving of fresh sprouts in your salad instead of munching of junk foods or fried foods. Sprouts contain very less calories compared to other snacks and rich sources of vitamin C, K, fiber and other vital minerals. You could always use variety of raw sprouts like mung beans, alfalfa beans, soya beans, chickpeas, cow peas, radish etc. Watch them thoroughly before using them in fresh salads and sandwiches. Sprouting is very easy to make at home. 

You just need to add some water to soak the sprouts for at least 6 hours or overnight and later remove the water and tight them in a muslin cloth for sprouting. Sprouts is one of the super foods if you are looking for reducing weight as it has fewer calories and helps to keep your weight under control. Include limited portion of sprouts in your daily diet so as to get good amount of protein and other nutrients. Sprouts are the ideal substitute for lentils in various salads. 

Nutritionist state that sprouts are free from sodium hence helps the body to reduce high blood pressure, hyper tension and other heart related problems. They are also the best plant based natural foods that aids in reducing our cholesterol levels. Eating sprouts increased the digestion ability and flushes out all the impurities and detoxifies the blood. Overall it is amazing to know that Sprouts are nutritious food that can help maintain good health and has the ability to protect us from certain diseases.

It is highly rich in essential nutrients as some of the sprouts contain Vitamins A, B1, B6, C and K. It is also in rich in few minerals like iron, potassium, calcium, phosphorous, magnesium and manganese. Besides these, sprouts also have dietary fiber, Omega 3 fatty acids, folate, and rich source of protein.

How to prepare Veggi Bun Chop:

Ingredients:

1. Bun                         -       1 no


2. Oil                            -       ½ tsp


3. Onions, chopped     -       ¼ cup


4. Salt                          -       to taste


5. Turmeric pd             -       ¼ tsp


6. Tomatoes, chopped  -       ½ cup


7. Cumin powder         -       ½ tsp


8. Coriander pd            -       ½ tsp


9. Chilli pd                   -       ½ tsp


10. Garam masala         -       ¼ tsp


11. Carrots, chopped     -       ½ cup


12. Potatoes, chopped    -       ¼ cup


13. Green peas               -       ¼ cup


14. Cauliflower              -       5-6 florets


15. Beans, chopped       -       ¼ cup


16. Coriander leaves      -       1 tsp


17. Lime juice                  -       1 tsp


18. Nuts paste               -       1 tbsp

Directions:

• Take a bun and cut the top end and hollow out the center portion.


• In a hot pan, add oil, chopped onions, salt and sauté well.


• Add turmeric powder, ginger garlic paste and little water and cook for a minute.


• Add chopped tomatoes, cumin powder, coriander powder, chilli powder, garam masala and fry for few minutes.


• Now add some water, chopped carrots, potatoes, green peas, cauliflower florets, beans, nut paste and cook for 5-6 minutes.


• Add sprouts and cook for another minute.


• Finally add chopped coriander and lime juice and mix well.


• Put this mixture inside the hollow part of bun and serve hot. 

Do try preparing this extremely nutritious, appetizing and stomach filling food. Include ingredients that are nutritious and good to health. 

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