Bhel


Bhel is a simple, spicy light crunchy evening snack recipe! This is a popular snack or chaat in India. Everyone has her/his own twist to make bhel, but two main ingredients remain the same, that are puffed rice (murmura) and fine sev. Bhel is low-fat, nutritious, delicious snack!



Preparation Time : 15 Minutes; Cooking Time : 10 Minutes
Total Time : 25 Minutes.
Ingredients :
  1. Puffed rice 4 cups
  2. Peanuts 14
  3. Veg. Oil 2 tbsp
  4. Garlic cloves 9
  5. Cumin seeds 1 tsp
  6. Mustard seeds 1 tsp
  7. Curry leaves 4 g
  8. Turmeric powder 1 tsp
  9. Salt 1 tsp
  10. Red chilli powder 1 tbsp
  11. Asafoetida 1 pinch
Recipe :
  1. Dry roast puffed rice on low to medium flame in a pan for about 3 to 4 minutes. Remove it into another bowl. Puffed rice (murmura) loses some of its crispness with time. Roasting restores the crispness and freshness.
  2. Now, add 2 tbsp oil into same pan and roast peanuts and garlic. Roast till it gets brown colour or till cook well. Remove it and place it into puffed rice bowl. Let it cool.
  3. Meanwhile, in a same pan add mustard seeds, cumin seeds, turmeric powder, red chilli powder, salt and pinch of asafoetida. Let it flutter. Now add This into puffed rice bowl mix all well. Here, tasty, spicy, crunchy Bhel or badang is ready to serve. Serve it by adding chopped onions, coriander, tamarind chutney, sev, papdi and all makes it all of us favorite Bhel. Enjoy!!!


Calories
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Puffed Rice 4 cups
224
52 g
0.4 g
3.6 g
-
Iron - 96%
Magnesium -4%
Potassium - 1%
Peanuts 14 g
80
2.3 g
D.F - 1.2 g
Sugar - 0.5 g
7 g
3.5 g
Vit.B6 - 3%
-
Curry Leaves 4 g
4
-
-
-
-
Iron - 4%
Calcium - 4%
Veg.Oil 2 tbsp
240
-
27 g
-
-
-
Cumin seed 1 tsp
8
0.93 g
0.47 g
0.37 g
Vit.A - 1%
Iron - 8%
Calcium - 2%
Mustard seed 1 tsp
15
1.15 g
0.95 g
0.82 g
-
Iron - 2%
Calcium - 2%
Garlic 9 Cloves (27 g)
39
9 g
-
1.8 g
Vit.B6 -15%
Vi.C - 12%
Potassium -3%
Iron- 3%
Calcium - 3%
Red chilli powder 1 tbsp
19
3.7 g
0.9 g
1 g
Vit.A - 66%
Vit.B6 -5%
Potassium - 4%
Calcium - 1%
Iron- 7%
Magnesium - 3%
Turmeric 1 tsp (2.2 g)
8
1.43 g
0.22 g
0.17 g
Vit.C - 1%
Potassium - 2%
Iron- 5%
Magnesium - 1%
Asafoetida 1 pinch
4
1 g
-
-
-
-
Salt 1 tsp
-
-
-
-
-
Sodium - 95%

641 cal
71.51 g
36.94 g
11.26 g


Dietary Comments :
  • Calorie count based on a 2,000 calorie.
  • It makes 8 servings.
  • Complete recipe contains - 641 calories.
  • Per serving contains 80.12 calories, along with carbohydrates - 8.93 g, fats - 4.61 g, proteins - 1.40 g.

Health Benefits Of Puffed Rice :
  • Puffed rice can provides essential nutrients like B vitamins, iron, magnesium, potassium, and phosphorus.
  • It contains negligible amounts of sodium, which is good for regulating your blood pressure.
  • Puffed rice is light and easily digestible. Though it has more volume than regular rice, it contains less calories and almost no fat. So, it can be used as a snack between meals.
  • Puffed Rice is good for weight loss, as it digest easily.




Ingredients :
  1. Bhel 2 cups
  2. Sev ¼  cup
  3. Papdi ¼ cup
  4. Onion 1 small, chopped
  5. Coriander leaves ¼ cup
  6. Salt ½ tsp
  7. Red chilli powder ½ tsp
  8. Tamarind pulp or chutney 2 tbsp
  9. Lemon juice 1 tbsp
Recipe :
          In a bowl add Bhel, sev, papdi, chopped onion, coriander leaves, salt red chilli powder mix all well. Now pour tamarind chutney, lemon juice mix well and here bhel chaat or oli bhel is ready to serve. Enjoy!!!


Calories
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Bhel 2 cups
160
18 g
9 g
2.80 g
Vit.A - 8%
Vit.B6 - 3%
Vit.C - 2%
Potassium - 1%
Sodium - 12%
Iron - 16%
Magnesium - 1%
Calcium 2%
Papdi 15 g
90
6 g
6.5 g
2 g
-
Iron - 6%
Sodium - 140 mg
Onion small 1
28
7 g
0.1g
0.8 g
Vit.B6 - 5%
Vit.C -  8%
Potassium - 2%
Calcium - 1%
Magnesium - 1%
Red chilli powder ½  tbsp
9
1.8 g
0.45 g
0.5 g
Vit.A - 33 %
Vit.B6 -2%
Potassium - 2%
Iron- 4%
Magnesium - 1%
Coriander 4 g
1
0.1 g
-
0.1 g
Vit.A - 5%
Vit.C - 1%
-
Salt ½ tsp
-
-
-
-
-
Sodium-48 %(1262)
Lemon juice 1tbsp
3
1 g
-
0.1 g
Vit.C- 12%
-
Chaat Masala 1 tbsp (6.3g)
-
1.2 g
-
-
-
Sodium - 11%
Sev ¼ cup
93
6 g
6.7 g
2 g
-
-
Tamarind chutney 2 tbsp
120
31 g
-
1 g

Iron -4%

504 cal






Dietary Comments :
  • Calorie count based on a 2,000 calorie.
  • It makes 2 servings.
  • Complete recipe contains - 504 calories.
  • Per serving contains 252 calories, along with carbohydrates - 36 g, fats - 11.37 g, proteins - 4.65 g.

Eat Healthy, Stay Healthy.
😊👍

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