Jun 74 min read

Sorghum and Peanut Mini Cups with Tropical Mango Salsa

Prepare to be visually delighted by these vibrant Sorghum and Peanut Mini Cups bursting with colorful mango salsa. This recipe is a feast for the eyes and a nourishing treat for your body. Imagine crispy, nutty shells filled with a vibrant, juicy mango mixture that bursts with fresh flavors. Whether you're looking for a healthy snack or a unique dish to impress your friends, these cups are the perfect blend of taste and nutrition. Let's dive into making these colorful, nutrient-packed delights that will bring joy to your table!

The shells of these mini cups are made with sorghum flour, a naturally gluten-free ancient grain. It's not just a safe choice for those with gluten sensitivities or celiac disease but also a nutritional powerhouse. Sorghum flour is packed with dietary fiber, aiding digestion and promoting satiety. It's also a rich source of essential minerals like iron, which helps transport oxygen in the body, and magnesium, which supports muscle and nerve function. These health benefits make sorghum a valuable addition to any flour and take center stage in the shells of these mini cups. This ancient grain is naturally gluten-free, making it a perfect choice for those with gluten sensitivities or celiac disease. Sorghum flour boasts a good amount of dietary fiber, which aids in digestion and promotes feelings of satiety. It's also a source of essential minerals like iron, which helps carry oxygen throughout the body, and magnesium, which contributes to muscle and nerve function. These health benefits make sorghum a great addition to a balanced diet.

Peanuts, while technically legumes add a nutty richness to the shells through peanut flour. This ingredient is an excellent source of plant-based protein, essential for building and repairing tissues. Peanuts are also rich in healthy fats, contributing to feelings of fullness and sustaining energy. Additionally, peanuts offer crucial minerals like manganese, which plays a role in enzyme function, and copper, essential for maintaining healthy bones and nerves. Fenugreek leaves add a subtle earthiness to the shells. Beyond their flavor profile, they boast potential health benefits.

Chia seeds are tiny nutritional powerhouses. They are an excellent source of omega-3 fatty acids essential for heart health and brain function. Chia seeds are also a good source of fiber and can help with blood sugar control and weight management. In this recipe, they substitute for eggs, making the recipe vegan-friendly.

The vibrant mango salsa adds a delightful tropical twist and a dose of essential vitamins. Mangoes are a rich source of Vitamin C, a powerful antioxidant that supports the immune system and promotes healthy skin. They are also an excellent dietary fiber and vitamin A for healthy vision.

Red bell peppers and onions add vibrant color to the salsa and contribute essential nutrients. Bell peppers are rich in Vitamin C and antioxidants, while onions contain quercetin, a plant compound with potential anti-inflammatory properties.

The serrano pepper adds a touch of heat to the salsa. While its primary function is to add a spicy kick, it also contains capsaicin, which may have pain-relieving properties. Remember to adjust the amount of serrano pepper to your spice preference.

Cilantro adds a refreshing touch to the salsa and provides a good source of Vitamin K, which is essential for blood clotting and bone health.

This recipe is entirely oil-free, making it a heart-healthy option. Eliminating oil reduces the overall calorie content and avoids unhealthy fats that can contribute to heart disease.

There you have it—Sorghum and Peanut Mini Cups with Tropical Mango Salsa, a perfect blend of wholesome ingredients and delightful flavors. Whether you share them with friends at a gathering or enjoy a quiet snack at home, these cups will bring smiles and satisfaction. So, why not try this recipe and experience the joy of healthy eating? Happy cooking and even happier eating!

Makes- 12

Preparation Time - 20 mins

Baking + Resting time - 30 mins

Total Time - 50 mins

Ingredients

For shell

Sorghum flour- 1 cup

Dry roasted peanut – ½ cup

Dried Fenugreek leaves- 2 tsp

Chia seeds – 1 tbsp

Turmeric powder – ½ tsp

Pepper powder- ½ tsp

Salt – as per taste

For filling

Mango (ripe) – 2-3 (chopped in small cubes)

Red bell pepper – 1 ( chopped in small cubes)

Onion- 1 small ( chopped)

Serrano pepper – ( Finely chopped)

Lime- ½ ( juice)

Cilantro – ½ cup (chopped)

Salt- as per taste

Pepper – ½ tsp

Directions

1. For the Shells:

Grind the dry roasted peanuts in a food processor or blender until an acceptable flour forms.

2. Prepare the Chia Eggs: Combine one tablespoon of chia seeds with three tablespoons of water in a small bowl. Let the mixture sit for five minutes, allowing the chia seeds to absorb the water and become gel-like.

3. Mix the Dough:

Whisk together the sorghum flour, peanut flour, fenugreek leaves, turmeric powder, black pepper, and salt in a large bowl.

4. Form the Dough:

Add the chia "eggs" to the dry ingredients and mix well. Gradually add a little water, kneading until a soft dough forms.

5. Shape the Cups:

Divide the dough into 12 equal portions. Press each portion gently into the bottom and sides of a greased muffin tin, forming 12 small dough cups.

6. Bake the Cups:

Preheat the oven to 350°F (175°C). Bake the dough cups for 20 minutes or until golden brown. Remove them from the oven and let them cool in the muffin tin.

7. Prepare the Salsa: In a large bowl, combine the chopped mango, bell pepper, onion, serrano pepper (adjust the amount for your spice preference), lime juice, chopped cilantro, salt, and black pepper. Stir well to combine, and let the flavors meld for a few minutes.