Sprout and Fruit Bhel ( Fast Food Made Healthy)


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Sprout and Fruit Bhel ( Fast Food Made Healthy)

5/5 stars  100% LIKED IT    3 REVIEWS ALL GOOD

Added to 284 cookbooks   This recipe has been viewed 23681 times

Here's a healthy alternative to regular calorie-laden bhel. I've added mixed sprouts in this bhel as they are easier to digest and also abound in nutrients like protein, calcium, iron and vitamin C. Mixed with fruits like apple, orange and pomegranate and flavoured with lemon juice it makes a tantalizingly chatpata snack that’s sure to lift your spirits.

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Sprout and Fruit Bhel ( Fast Food Made Healthy) recipe - How to make Sprout and Fruit Bhel ( Fast Food Made Healthy)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
Show me for servings

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 , I821 , 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, mix well and cook on a medium flame 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 large bowl and mix well.
  2. Serve immediately.
Accompaniments

Custard Apple Ice Cream 
Mango Ice Cream ( Ice Creams and Frozen Desserts ) 
Pineapple Celery Juice ( Cooking with 1 Tsp Oil) 

Nutrient values per serving
Energy 79 kcal
Protein 3.0 gm
Carbohydrate 14.5 gm
Fat 1.0 gm
Fibre 3.0 gm
Vitamin A 506.4 mcg
Vitamin C 19.3 mg
Calcium 37.7 mg
Iron 1.1 mg
Folic Acid 3.6 mcg

RECIPE SOURCE : Fast Foods Made HealthyBuy this cookbook

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Reviews

Sprout and Fruit Bhel ( Fast Food Made Healthy)
5
 on 11 Jun 15 03:33 PM


I quite liked the idea of adding sprouts and fruits to make it so healthy and nourishing....too good!!
Sprout and Fruit Bhel ( Fast Foods Made Healthy Recipe)
5
 on 15 Mar 13 10:05 PM


Tastier and healthier than the regular bhel, of course I did add the theeka and meetha chutney.The fruits give the bhel a very refreshing taste.
Sprout and Fruit Bhel
5
 on 21 Jan 12 01:40 AM


I was quite casual with the measurements for the fruits and sprouts but kept the proportions roughly. Be sure that you use sweet juicy tomatoes for the best taste. It's a wonderful nutritious snack. If I had had such dishes when I was a small child, I would never have made a fuss about eating fruits and sprouts!