Nutritional Facts of Nutritious Bhel, Healthy Heart and Diabetic Friendly Bhel, Calories in Nutritious Bhel, Healthy Heart and Diabetic Friendly Bhel

by Tarla Dalal
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How many calories does one serving of Nutritious Bhel have?

One serving of Nutritious Bhel gives 83 calories. Out of which carbohydrates comprise 65 calories, proteins account for 9 calories and remaining calories come from fat which is 8 calories.  One serving of Nutritious Bhel provides about 4.1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Nutritious Bhel recipe serves 4.

83 calories for 1 serving of Nutritious Bhel, Healthy Heart and Diabetic Friendly Bhel, Cholesterol 0 mg, Carbohydrates 16.3.9g, Protein 2.4g, Fat 0.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Nutritious Bhel, Healthy Heart 

Click here to view. Nutritious Bhel Recipe. 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.

Is Nutritious Bhel healthy ?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Pomegranate, Anar : Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. A study conducted on athletes stated that pomegranates if taken 30 minutes before exercise, significantly enhances the blood flow to the exercising muscles. High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation and good for heart. See detailed benefits of pomegranate

2. Oranges, Sweet Lime (Mosambi) Citrus fruits : Low in calorie and rich source of fiber. Fruits are low carb and high in Vitamic COrangesSweet Lime are rich in Vitamin A. Sadly in India, poor rural families who don't get enough fruits like oranges, mango and papaya have high incidence of night-blindness. Read this article on benefits of citrus fruits

3. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

4. Sprouts ( mixed sprouts) Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.  On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin AVitamin CVitamin EVitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts

5. Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple

6. 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 nutrient 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. 

7. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

What's the problem?

1. Puffed rice (Kurmura, murmura, mamra)Puffed rice isn’t a very wholesome cereal, as it is devoid of most nutrients including protein and fiber. So it is best avoided by weight watchers and diabetes. However if you wish to consume it occasionally, the best idea would be to add in ingredients like sprouts, fruits and /or veggies to puffed rice and create a dish which is flavourful and more healthy. But for an ingredient (puffed rice) to qualify for weight loss, low calorie isn’t the only green signal. Protein and fiber are equally important. The ingredients should be a good source of these 2 key nutrients as well. Protein is required to build muscle and aid in weight loss, while fiber is needed to keep you full for long hours and avoid binge eating. See is puffed rice healthy?

Can diabetics, heart patients and over weight individuals have Nutritious Bhel?

We show you how to make the bhel recipe even more healthier.

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

Nutritious Bhel is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

8 Pointers to Go Healthy and Stay Healthy

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.


How to burn 92 calories that come from Nutritious Bhel?

Walking (6 kmph) = 28 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 12 mins          

Swimming (2 kmph) = 16 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy83 cal4%
Protein2.4 g4%
Carbohydrates16.3 g5%
Fiber2.9 g12%
Fat0.9 g1%
Cholesterol0 mg0%
Vitamin A445.1 mcg9%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C23.6 mg59%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)28.9 mcg14%
Calcium40.3 mg7%
Iron1.3 mg6%
Magnesium27.4 mg8%
Phosphorus48.5 mg8%
Sodium10.3 mg1%
Potassium151.9 mg3%
Zinc0.3 mg3%
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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