Nutritious Bhel

5/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD

Added to 68 cookbooks   This recipe has been viewed 26830 times

Getting together with friends for bhel and good conversation? puffed rice is mixed with fibre-rich sprouts and fruits that prevent blood glucose levels from fluctuating. Munch on this bhel to keep up with your nutrient requirements.

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Preparation Time:    Cooking Time:     Makes 4 servings
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For The Masala Puffed Rice
1 cup puffed rice (kurmura)
1/2 tsp oil
1/2 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1/4 tsp turmeric powder (haldi)
1/2 tsp black salt (sanchal)
1/4 tsp chilli powder

Other Ingredients
1/2 cup fresh pomegranate (anar)
1/2 cup orange segments , cut into halves
1/2 cup finely chopped tomatoes
1/2 cup boiled mixed sprouts (matki ,moong , chana etc.)
1/2 cup chopped apples
3 tbsp chopped raw mango
1/4 cup finely chopped coriander (dhania)
4 tsp lemon juice
salt to taste

For the masala puffed rice

  1. Heat the oil in a broad non-stick pan and add the cumin seeds.
  2. When the seeds crackle, add the asafoetida, turmeric powder and puffed rice, mix well and cook on a medium flame for 1 minute.
  3. Add the black salt and chilli powder and mix well and cook for 30 seconds.
  4. Allow it to cool completely.

How to serve

  1. Combine the masala puffed rice and all the remaining ingredients in a deep bowl and mix well.
  2. Serve immediately.

Nutrient values per serving
EnergyProteinCarbohydratesFatVitamin CVitamin AIronFibre
79 kcal 2.4 gm 15.0 gm 0.9 gm 20.2 mg 735.6 mcg 1.2 mg 1.6 gm

RECIPE SOURCE : Diabetic SnacksBuy this cookbook
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Nutritious Bhel
 on 13 Nov 13 02:23 PM

Amazingly colourful and need of any chutney or sev...fresh fruits, veggies, sprouts and puffed rice...provides all the necessary nutrients....
Nutritious Bhel
 on 13 Nov 13 12:34 PM

brimming with fibre rich fruits and vegetables, thus truly apt for are also sure to enjoy this snack