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sprouts and fruit bhel recipe | sprouted lentil and fruit chaat | healthy puffed rice sprouts and fruit bhel |


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Sprout and Fruit Bhel

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Want to eat chat-pata? Try this new version of bhel. Your energy and protein requirements shoot up during the second trimester and also you may sometimes feel like munching on a snack. This is an excellent snack with a good combination of sprouts and fruits providing you with vitamins and fibre.

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Sprout and Fruit Bhel recipe - How to make Sprout and Fruit Bhel

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients

For The Sev-mamara
1 cup puffed rice (kurmura)
1/2 cup baked sev or besan sev
1/2 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1/4 tsp turmeric powder (haldi)
1/4 tsp black salt (sanchal)
1/2 tsp oil

Other Ingredients
4 tbsp raw peanuts , boiled
4 tbsp sprouted moong (whole green gram)
4 tbsp chopped tomatoes
4 tbsp chopped apples
2 tbsp chopped raw mangoes
4 tbsp fresh pomegranate seeds (anardana)
1/2 cup orange segments
4 tbsp chopped coriander (dhania)
4 tsp lemon juice
salt to taste
Method

For the sev-mamara
    For the sev-mamara
  1. Heat the oil and add the cumin seeds. When they crackle, add the asafoetida, turmeric powder and mamara and mix well.
  2. Add the black salt and sev, mix well and cool completely.
  3. Store in an air-tight container and use as required.

How to proceed
    How to proceed
  1. In a big bowl add sev-mamara, peanuts, sprouted moong, tomatoes, apples, raw mango, pomegranate seeds, oranges, coriander, lemon juice and salt to taste.
  2. Mix well and serve sprout and fruit bhel immediately.

Sprout and Fruit Bhel recipe with step by step photos

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  1. like sprouts and fruit bhel recipe | sprouted lentil and fruit chaat |  healthy puffed rice sprouts and fruit bhel | then see other recipes we love.

what is sprouts and fruit bhel made of ?
  1. what is sprouts and fruit bhel made of ? See below image of list of ingredients for sprouts and fruit bhel.

which sev to use in the bhel?
  1. baked sev is the answer to make Indian chaats healthier. Use baked sev as topping for chaats like bhel puri, sev puri or snacks like amiri khaman and poha.  Follow the simple baked sev to make in advance and store in an air-tight container.
  2. If in a hurry then buy readmade baked sev or deep fried sev. See our step by step recipe on how to make sev. Sev also called Besan Sev is made from a soft dough of besan (gram flour), oil and spices. The dough is then transferred into a sev press and pressed to form thin strands of sev which are then deep fried.

for the sev-mamara
  1. Heat 1/2 tsp olive oil or  oil in a broad non stick pan.
  2. Add 1/2 tsp cumin seeds (jeera).
  3. Let the seeds crackle.
  4. Add a pinch of asafoetida (hing).
  5. Add 1/4 tsp turmeric powder (haldi).
  6. Add 1 cup puffed rice (kurmura). Puffed rice adds a light and airy element to the bhel. This contrasts nicely with the chewier texture of the sprouts and the juicy fruits, creating a more interesting and enjoyable eating experience in terms of mouthfeel.
  7. Add 1/4 tsp black salt (sanchal). Black salt can add a subtle tanginess to the bhel, which can be especially appealing when paired with the sweetness of fruits and the savory notes of the sprouts.
  8. Add 1/2 cup baked sev or besan sev. Sev adds a delightful crunch to the bhel, contrasting with the softer textures of the sprouts and fruits. Sev itself has a mild savory flavor that can complement the sweetness of the fruits and the slightly nutty taste of the sprouts.
  9. Mix well and cool completely.
  10. Store in an air-tight container and use as required.

making sprouts and fruit bhel
  1. In a big bowl add the cooked sev-mamara.
  2. Add 4 tbsp raw peanuts , boiled. Roasted peanuts add a touch of richness and a pleasant, nutty flavor to the bhel. Peanuts are a good source of protein and healthy fats, which can help you feel more satisfied after eating the bhel.
  3. Add 4 tbsp sprouted moong (whole green gram).  Moong sprouts are nutri-dense sprouts. It’s a good source of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost.
  4. Add 4 tbsp chopped tomatoes. Tomatoes add a touch of acidity and juiciness to the bhel. Chopped tomatoes add a fresh, slightly crunchy texture to the bhel. 
  5. Add 4 tbsp chopped apples. Apples add a touch of natural sweetness and a refreshing tartness to the bhel. Apples are a widely available and affordable fruit that pairs well with a variety of other ingredients commonly used in bhel.
  6. Add 2 tbsp chopped raw mangoes. The tartness of raw mango complements the natural sweetness of fruits commonly used in the bhel, such as apples, pomegranate seeds, or oranges. 
  7. Add 4 tbsp fresh pomegranate seeds (anardana). Pomegranate seeds add a burst of sweet and slightly tart flavor to the bhel.
  8. Add 1/2 cup orange segments. Oranges add a burst of juicy sweetness and a touch of tartness to the bhel.
  9. Add 4 tbsp chopped coriander (dhania). Coriander leaves add a bright, fresh, and slightly citrusy aroma and flavor to the bhel.
  10. Add 4 tsp lemon juice. Lemon juice adds a touch of tartness and acidity to the bhel. This helps to balance out the sweetness of the fruits and richness of the sprouts, creating a more refreshing and complex flavor profile.
  11. Add salt to taste. We added xx tsp salt.
  12. Mix well.
  13. Serve sprouts and fruit bhel recipe | sprouted lentil and fruit chaat |  healthy puffed rice sprouts and fruit bhel |  immediately.

pro tips for sprouts and fruit bhel

    Nutrient values per serving
    Amt 110 gm
    Energy 231 kcal
    Protein 9.8 gm
    Cho 28.6 gm
    Fat 8.6 gm
    Vit-A 714.3 mcg
    Vit-C 20.4 mg
    Calcium 62.6 mg
    Iron 2.3 mg
    F.Acid 22.9 mcg
    Fibre 2.1 gm

    RECIPE SOURCE : Pregnancy CookbookBuy this cookbook
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    Reviews

    Sprout and Fruit Bhel
    5
    Leena_Dhoot
     on 03 Jan 11 01:02 PM


    I cant believe bhel can be so healthy! :) its a great change in ingredients but the same madness of flavours! Loved it.
    Reply