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sprouts and fruit bhel recipe | sprouted lentil and fruit chaat | healthy puffed rice sprouts and fruit bhel |

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Tarla Dalal

 06 December, 2024

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Table of Content

About Sprout And Fruit Bhel down arrow
Ingredients down arrow
Methods down arrow
Like sprouts and fruit bhel down arrow
What is sprouts and fruit bhel made of ? down arrow
Which sev to use in the bhel? down arrow
For the sev-mamara down arrow
Making sprouts and fruit bhel down arrow
Pro tips for sprouts and fruit bhel down arrow
Nutrient values down arrow

sprouts and fruit bhel recipe | sprouted moong and fruit chaat | healthy puffed rice sprouts and fruit bhel | with 25 amazing images.

Healthy puffed rice sprouts and fruit bhel is a nutritious and delicious snack that combines the goodness of puffed rice, sprouts, and fresh fruits. You can use baked sev in the bhel or even skip it from the sprouts and fruit bhel. Here’s a brief note on its components and benefits:

Ingredients for sprouts and fruit bhel:
1. Puffed Rice: A light and crispy snack made from puffed rice is low in calories and provides a good source of carbohydrates. It is often used as a base in various Indian snacks.

2. Sprouts: Moong sprouts are nutri-dense sprouts. It’s a good source of several nutrients like B vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost. They enhance the nutritional value of the bhel and add a crunchy texture.

3. Fruits: Fresh fruits like apples, bananas, pomegranates, and mangoes add natural sweetness, fiber, and essential vitamins. They also contribute to the overall flavor and color of the dish.

4. Spices and Seasoning: Commonly, spices like chaat masala, salt, and lemon juice are added to enhance the taste. Fresh coriander leaves can also be included for added flavor.

Health Benefits of sprouts and fruit bhel:
Low Calorie: This snack is low in calories, making it a great option for weight management.
- Rich in Nutrients: The combination of sprouts and fruits provides a variety of essential nutrients, including proteins, vitamins, and antioxidants.
- Digestive Health: The fiber content from fruits and sprouts aids in digestion and promotes gut health.
- Hydration | Fruits have high water content, which helps in keeping the body hydrated.

For the sev-mamara
1. Heat the oil and add the cumin seeds. When they crackle, add the asafoetida, turmeric powder and mamara and mix well.
2. Add the black salt and sev, mix well and cool completely.
3. Store in an air-tight container and use as required.
How to make sprouts and fruit bhel:
1. In a big bowl add sev-mamara, peanuts, sprouted moong, tomatoes, apples, raw mango, pomegranate seeds, oranges, coriander, lemon juice and salt to taste.
2. Mix well and serve sprout and fruit bhel immediately.

This dish is not only easy to prepare but also customizable based on personal preferences, making it a versatile and healthy option for any time of the day.

Pro tips for sprouts and fruit bhel 1. Add 1 cup puffed rice (kurmura). Puffed rice adds a light and airy element to the bhel. This contrasts nicely with the chewier texture of the sprouts and the juicy fruits, creating a more interesting and enjoyable eating experience in terms of mouthfeel. 2. Add 4 tbsp chopped apples. Apples add a touch of natural sweetness and a refreshing tartness to the bhel. Apples are a widely available and affordable fruit that pairs well with a variety of other ingredients commonly used in bhel.

Enjoy sprouts and fruit bhel recipe | sprouted moong and fruit chaat | healthy puffed rice sprouts and fruit bhel | with step by step photos.

 

Sprout and Fruit Bhel recipe - How to make Sprout and Fruit Bhel

Tags

Preparation Time

10 Mins

Cooking Time

10 Mins

Total Time

20 Mins

Makes

2 servings

Ingredients

Method

For the sev-mamara
 

  1. Heat the oil and add the cumin seeds. When they crackle, add the asafoetida, turmeric powder and mamara and mix well.
  2. Add the black salt and sev, mix well and cool completely.
  3. Store in an air-tight container and use as required.


How to proceed
 

  1. In a big bowl add sev-mamara, peanuts, sprouted moong, tomatoes, apples, raw mango, pomegranate seeds, oranges, coriander, lemon juice and salt to taste.
  2. Mix well and serve the sprout and fruit bhel immediately.

Sprout and Fruit Bhel recipe with step by step photos

like sprouts and fruit bhel

 

    1. like sprouts and fruit bhel recipe | sprouted moong and fruit chaat |  healthy puffed rice sprouts and fruit bhel | then see other recipes we love.
what is sprouts and fruit bhel made of ?

 

    1. what is sprouts and fruit bhel made of ? See below image of list of ingredients for sprouts and fruit bhel.
which sev to use in the bhel?

 

    1. baked sev is the answer to make Indian chaats healthier. Use baked sev as topping for chaats like bhel puri, sev puri or snacks like amiri khaman and poha.  Follow the simple baked sev to make in advance and store in an air-tight container.
    2. If in a hurry then buy readmade baked sev or deep fried sev. See our step by step recipe on how to make sev. Sev also called Besan Sev is made from a soft dough of besan (gram flour), oil and spices. The dough is then transferred into a sev press and pressed to form thin strands of sev which are then deep fried.
for the sev-mamara

 

    1. Heat 1/2 tsp olive oil or  oil in a broad non stick pan.
    2. Add 1/2 tsp cumin seeds (jeera).
    3. Let the seeds crackle.
    4. Add a pinch of asafoetida (hing).
    5. Add 1/4 tsp turmeric powder (haldi).
    6. Add 1 cup puffed rice (kurmura). Puffed rice adds a light and airy element to the bhel. This contrasts nicely with the chewier texture of the sprouts and the juicy fruits, creating a more interesting and enjoyable eating experience in terms of mouthfeel.
    7. Cook on medium heat for 2 to 3 minutes.
    8. Add 1/4 tsp black salt (sanchal). Black salt can add a subtle tanginess to the bhel, which can be especially appealing when paired with the sweetness of fruits and the savory notes of the sprouts.
    9. Add 1/2 cup baked sev or besan sev. Sev adds a delightful crunch to the bhel, contrasting with the softer textures of the sprouts and fruits. Sev itself has a mild savory flavor that can complement the sweetness of the fruits and the slightly nutty taste of the sprouts.
    10. Mix well and cool completely.
    11. Store in an air-tight container and use as required.
making sprouts and fruit bhel

 

    1. In a big bowl add the cooked sev-mamara.
    2. Add 4 tbsp raw peanuts , boiled. Roasted peanuts add a touch of richness and a pleasant, nutty flavor to the bhel. Peanuts are a good source of protein and healthy fats, which can help you feel more satisfied after eating the bhel.
    3. Add 4 tbsp sprouted moong (whole green gram).  Moong sprouts are nutri-dense sprouts. It’s a good source of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost.
    4. Add 4 tbsp chopped tomatoes. Tomatoes add a touch of acidity and juiciness to the bhel. Chopped tomatoes add a fresh, slightly crunchy texture to the bhel. 
    5. Add 4 tbsp chopped apples. Apples add a touch of natural sweetness and a refreshing tartness to the bhel. Apples are a widely available and affordable fruit that pairs well with a variety of other ingredients commonly used in bhel.
    6. Add 2 tbsp chopped raw mangoes. The tartness of raw mango complements the natural sweetness of fruits commonly used in the bhel, such as apples, pomegranate seeds, or oranges. 
    7. Add 4 tbsp fresh pomegranate seeds (anardana). Pomegranate seeds add a burst of sweet and slightly tart flavor to the bhel.
    8. Add 4 tbsp chopped coriander (dhania). Coriander leaves add a bright, fresh, and slightly citrusy aroma and flavor to the bhel.
    9. Add 1/2 cup orange segments. Oranges add a burst of juicy sweetness and a touch of tartness to the bhel.
    10. Add 1 tsp lemon juice. Lemon juice adds a touch of tartness and acidity to the bhel. This helps to balance out the sweetness of the fruits and richness of the sprouts, creating a more refreshing and complex flavor profile.
    11. Add salt to taste. We added 1/2 tsp salt.
    12. Mix well.
    13. Serve sprouts and fruit bhel recipe | sprouted moong and fruit chaat |  healthy puffed rice sprouts and fruit bhel |  immediately.
pro tips for sprouts and fruit bhel

 

    1. Add 1 cup puffed rice (kurmura). Puffed rice adds a light and airy element to the bhel. This contrasts nicely with the chewier texture of the sprouts and the juicy fruits, creating a more interesting and enjoyable eating experience in terms of mouthfeel.
    2. Add 1/2 cup baked sev or besan sev. Sev adds a delightful crunch to the bhel, contrasting with the softer textures of the sprouts and fruits. Sev itself has a mild savory flavor that can complement the sweetness of the fruits and the slightly nutty taste of the sprouts.
    3. Add 4 tbsp sprouted moong (whole green gram).  Moong sprouts are nutri-dense sprouts. It’s a good source of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost.
       
    4. Add 4 tbsp chopped apples. Apples add a touch of natural sweetness and a refreshing tartness to the bhel. Apples are a widely available and affordable fruit that pairs well with a variety of other ingredients commonly used in bhel.
       
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy135 cal
Protein5.7 g
Carbohydrates14.1 g
Fiber3.2 g
Fat6.8 g
Cholesterol0 mg
Sodium9.5 mg

Click here to view Calories for Sprout and Fruit Bhel

The Nutrient info is complete

Your Rating*

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Leena_Dhoot

March 13, 2025, midnight

I cant believe bhel can be so healthy! :) its a great change in ingredients but the same madness of flavours! Loved it.

5 
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