Nutritious Bhel, Healthy Heart and Diabetic Friendly Bhel


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

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Getting together with friends for bhel and good conversation? Puffed rice is mixed with fibre-rich sprouts and fruits to satisfy for your craving for chaat.


Munch on this bhel to keep up with your nutrient requirements, but remember it is a treat to be enjoyed occasionally.


Along with the bhel serve munchies like Baked Masala Sev and Jowar Onion Puris .

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Nutritious Bhel, Healthy Heart and Diabetic Friendly Bhel recipe - How to make Nutritious Bhel, Healthy Heart and Diabetic Friendly Bhel

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

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
Method
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.

Disclaimer:

  1. It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.

Nutrient values per serving
Energy 79 kcal
Protein 2.4 gm
Carbohydrates 15.0 gm
Fat 0.9 gm
Vitamin C 20.2 mg
Vitamin A 735.6 mcg
Iron 1.2 mg
Fibre 1.6 gm

RECIPE SOURCE : Diabetic SnacksBuy this cookbook

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Reviews

Nutritious Bhel
5
 on 13 Nov 13 02:23 PM


Amazingly colourful and tasty....no need of any chutney or sev...fresh fruits, veggies, sprouts and puffed rice...provides all the necessary nutrients....
Nutritious Bhel
5
 on 13 Nov 13 12:34 PM


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