Nutritious Bhel, Healthy Heart and Diabetic Friendly Bhel


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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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healthy bhel recipe | bhel with sprouts and fruits | bhel for heart, weight loss and diabetics | with 22 amazing images.

Think of bhel puri and the first thing that comes to mind is Mumbai roadside bhel puri. We have converted this high calorie fat laden bhel puri recipe to a low calorie healthy bhel recipe.

Yes, we have made many cleaver changes to make the healthy bhel recipe. Reduced the amount of puffed rice, avoid the papdi, sev and calorie laden sweet chutney. This now makes the bhel recipe good for heart, weight loss and diabetics. For diabetics, consume in small amounts.

Puffed rice is mixed with fibre-rich sprouts and fruits to satisfy for your craving for chaat recipes. See the benefits of sprouts article.

To prepare the nutritious bhel, we will first make the masala puffed rice, for that heat the oil in a broad non-stick pan. 2. Add the cumin seeds, hing, haldi and puffed rice and cook for 1 minute. 3. Remove the cooked puffed rice in a bowl and allow it to cool completely. If you use them while they are still hot, the kurmura will lose their crunch and turn soggy. 4. Then add the fresh pomegranate, tomatoes, sprouts, apples, raw mango, coriander and oranges. 5. Drizzle lemon juice for that tanginess. Add salt and your low calorie healthy bhel recipe is ready.

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

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

Enjoy healthy bhel recipe | bhel with sprouts and fruits | bhel for heart, weight loss and diabetics | with step by step photos below.

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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 For Nutritious Bhel
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
1/2 cup chopped apples
3 tbsp chopped raw mangoes
1/4 cup finely chopped coriander (dhania)
4 tsp lemon juice
salt to taste
Method
For the masala puffed rice

    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 the nutritious bhel

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

Disclaimer:

    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.

Nutritious Bhel (Diabetic Snack) Video by Tarla Dalal's Team

Nutritious Bhel, Healthy Heart and Diabetic Friendly Bhel recipe with step by step photos

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  1. healthy bhel recipe | bhel with sprouts and fruits | bhel for heart, weight loss and diabetics |

For the masala puffed rice

  1. To prepare the healthy bhel recipe | bhel with sprouts and fruits | bhel for heart, weight loss and diabetics | we will first make the masala puffed rice, for that heat the oil in a broad non-stick pan.
  2. Once the oil is hot, add cumin seeds.
  3. When the seeds crackle, add asafoetida. This will aid in digestion as kurmura produces intestinal gas for sensitive stomachs.
  4. Add turmeric powder.
  5. Add puffed rice.
  6. Mix well and cook on a medium flame for 1 minute.
  7. Add black salt. It provides a nice chatpata flavour.
  8. Add chilli powder. You can add more or less as per the spice level you prefer.
  9. Mix well and cook for 30 seconds. Puffed rice is basically very bland and this being a healthy chaat recipe we won't be using an assortment of chutneys so we are flavoring them with dry spices.
  10. Remove them in a bowl and allow it to cool completely. If you use them while they are still hot, the kurmura will lose their crunch and turn soggy.

How to make nutritious bhel

  1. To serve the nutritious fruit bhel, in a bowl take the masala puffed rice. We will not use any kind of fried sev or puri in this healthy bhel recipe and mix the kurmura with fibre and vitamin A rich fruits.
  2. Add all the remaining ingredients starting with fresh pomegranate. It will provide a pleasant sweetness along with a bite and work well as a substitute for sweet chutney.
  3. Add finely chopped tomatoes. You can even put some grated carrots or beetroot if you like.
  4. Add boiled mixed sprouts.
  5. Add chopped apples.
  6. Add chopped raw mango. These are optional. If in season, do add them.
  7. Add finely chopped coriander.
  8. Add orange segments.
  9. Drizzle lemon juice for that tanginess.  I even love adding in some chopped kiwi for a slight tang.
  10. Sprinkle salt to taste. Don't add too much as we have already added black salt.
  11. Mix well and our healthy bhel recipe | bhel with sprouts and fruits | bhel for heart, weight loss and diabetics | is ready.
  12. Serve the fruit bhel immediately or else it will turn soggy. 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.
  13. Oats Bhel, Oats and Poha Sukha Bhel, Corn Bhel are some other healthy yet delicious bhel recipes which you might want to try.

Nutritious Bhel – made with sprouts

  1. Nutritious Bhel – made with sprouts , fruits for heart, weight loss . The notion associated with Mumbai street style Bhel is puffed rice tossed with onions, potatoes, papdi, sev and chutneys. And the end result is around 280+ calories per serving of bhel and nearly 20 of fat per serving. Most of these calories are unhealthy as the papadi and sesv is deep fried. 
  2. So, here’s the solution to go healthy…. Reduce the amount of puffed rice, avoid the papdi, sev and calorie laden sweet chutney in healthy bhel recipe | bhel with sprouts and fruits | bhel for heart, weight loss and diabetics |.   
  3. Instead add in a handful of sprouts and juicy fruits of your choice as we have done in this recipe of Nutritious Bhel. This brings the calorie count of helathy bhel to 92 calories and 1 g of fat. 
  4. These will also add fiber, a horde of antioxidants, which will prevent inflammation in the body and also build your defense system against different diseases. 
  5. Moreover these make bhel so nourishing that it will manage sugar levels better than the authentic calorie laden bhel. So whether you are a healthy person aiming to eat a nutritious snack or you are looking for a heart friendly snack, you can enjoy this bhel.
  6. Diabetics too can indulge into it occasionally, but in restricted quantities as it has some quantity of puffed rice. Monitoring your portion size is very crucial to avoid instant rise in blood sugar levels and further complications of diabetes associated with it. So enjoy this diabetic snack

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, Healthy Heart and Diabetic Friendly Bhel
5
 on 04 Dec 16 05:14 AM


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Tarla Dalal    Hi Bhawana , we are delighted you loved the Nutritious Bhel recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
Reply
05 Dec 16 10:13 AM
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