Nutritional Facts of Hariyali Soya Puris, Calories in Hariyali Soya Puris

by Tarla Dalal
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How many calories does one Hariyali Soya Puri have?

One Hariyali Soya Puri (5 grams)  gives 39 calories. Out of which carbohydrates comprise 12 calories, proteins account for 3 calories and remaining calories come from fat which is 25 calories.  One Hariyali Soya Puri provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Hariyali Soya Puri recipe makes 20 puris of 5 grams each.

39 calories for 1 puri of Hariyali Soya Puris, Cholesterol 0 mg, Carbohydrates 2.8g, Protein 0.8g, Fat 2.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Hariyali Soya Puris.

See hariyali soya puris recipe | soya puris with fenugreek leaves and coriander | methi dhania crispy puris | with 25 amazing images. 

hariyali soya puris is an Indian jar snack recipe. Learn how to make methi dhania crispy puris.

Hariyali soya puri is are a type of deep fried Indian flatbread made with soya flour, wheat flour, coriander and fenugreek leaves

A crisp and fun hariyali soya puris recipe  that your children will love to behold when they eagerly open their kids tiffin box.

Made with soya flour, methi and dhania leaves, these Hariyali Soya Puris offer a perfect energy boost just when your kids need it. Remember to roll the puris very thinly so they turn out crisp on deep-frying.

Tips for hariyali soya puris recipe. 1. Prick the puris all over using a fork. As soon as you roll one puri, prick it and then put it aside. Then continue the process for the balance 19 puris. 2. Gradually add enough water to make a stiff dough. 3. Pricking the methi dhania crispy puris  will prevent them from puffing up when deep frying. 4. Use a slotted spoon ( jara) to keep turning over the hariyali soya puris to ensure they are well fried on both sides. 5. Drain hariyali soya puris on an absorbent paper.

Serve hariyali soya puris as an deep fried Indian snacks, starters or keep as an Indian jar snack.

Is Hariyali Soya Puri healthy?

No, as this recipe is deep fried.

Let's understand the Ingredients.

What's good.

Soya flour : Soy flour is rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass. Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged. A 100 percent vegetarian high quality protein source that does wonders for young and old. Especially great for growing children.

Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bonesVitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Methi leaves (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. They are good source of iron which is important for pregnant women as well as other individuals. Iron is a part of haemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here. 

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem?

Deep fried foods : This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. NOTE. 5 gm per big puri (45 calories of unhealthy fat)  or samosa of oil is consumed on deep frying.  2.5 g per small one.

Can diabetics, heart patients and over weight individuals have Hariyali Soya Puri  ?

No.

This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process.

What's a healthy option to Hariyali Soya puri?

We suggest to opt for an Indian bread which is not deep fried. So you could have baked masala puri recipebaked oats puri recipe, jowar onion puri recipe or baked buckwheat puri recipe.  At tarladalal, we love giving healthy options.

baked masala puri recipe | baked spicy puri | baked puri for sev puri | healthy Indian jar snack |

baked masala puri recipe | baked spicy puri | baked puri for sev puri | healthy Indian jar snack |

Value per puri% Daily Values
Energy39 cal2%
Protein0.8 g1%
Carbohydrates2.8 g1%
Fiber0.5 g2%
Fat2.8 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A50.8 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C0.6 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.1 mcg3%
MINERALS
Calcium5.8 mg1%
Iron0.2 mg1%
Magnesium9 mg3%
Phosphorus17.1 mg3%
Sodium1.2 mg0%
Potassium36.6 mg1%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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