Bhel puri

  • Prep Time
    12 hours
  • Cook Time
    10 min
  • Serving
    2
  • View
    271

A single serving of this bhel puri for snack provides 134 kcal only. This can be an ideal low-calorie snack for everyone. If you are running out of options in your veg diet plans or you are sick of trying low-calorie vegetables and want some spicy treat without breaking your weight loss vows, you can consider this recipe of bhel puri in your snack time. Unlike the traditional high-calorie street food as preferred by many, this bhel puri is a healthy snack, low in calories and low – fat recipe.

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Bhelpuri is preferred by many people merely because it does not contain high fats as in samosa or vada pav or other high-calorie snacks. Traditionally preparation of bhel puri is made in two variants. The first variant, the dry bhelpuri which is tasty and involves less preparation. The wet bhel puri is rather tangy, spicy but involves more preparation including the addition of some chutneys, seasonal vegetables, and more spices.

If you have ever been to the crowded railway stations in Mumbai and its suburbs, you will always find a bhelpuri vendor on almost every platform. Bhel puri is a very common and popular snack in Mumbai. Bhel puri contains far less oil than its competitors’ vada pav and samosa and can be snacked at any time. Bhelpuri is available at a relatively low cost and this adds to its favor. Having said that there go boiled potatoes, sev (a fried chickpeas flour noodles spiced with different flavors), fried and spiced groundnuts, fried and spiced chickpeas (dals), along with other vegetables, chutneys, spices, and jaggery chutney into making street style bhel puri. In addition, the main ingredient, puffed rice (murmurra) is itself a high-calorie high-carb food. All of which makes bhel puri mouth-watering but high in calories to add into the diet plan.

And yet I am here advocating you to consider bhelpuri into your diet. Why? Because the bhel puri made here is low in calories. To make this bhel even healthier and to increase the protein and fiber content, I have preferred the boiled version of chickpeas and groundnuts to their deep-fried avatars.  I haven’t added any oil while making this bhelpuri, so it is an oil-free recipe. Further, the ingredients of this bhel puri do not cause any gluten sensitivity, this is a gluten-free bhelpuri and a vegan recipe too. So friends let’s take look at the recipe.

I have retained the base ingredient which is puffed rice while making this bhel puri. However, you can try puffed sorghum (puffed jowar) as well as fox nuts (makhana) as a variation to your bhelpuri as per the availability. To make it tastier, consider adding green mango. Always remember moderation in serving size is key to weight loss.

Highlights of the Bhel Puri recipe

  1. This is a low-calorie recipe, best for midmorning or evening time.
  2. Can be easily added to the meal plans for weight loss
  3. The ingredients used in making this recipe do not cause gluten sensitivity.
  4. Contains better fiber and proteins. When taken as a meal such as breakfast or dinner, you may get around 13.5 grams of fiber (around 33% of the daily values of an adult male) which is very good. This will keep you full for a longer time.
  5. Sugar – free snack
  6. No oil used.
  7. Those having PCOD or thyroid may also have this bhel puri.
  8. Snack serving of the recipe provides a good amount of Vitamin D

Best time to eat bhelpuri – mid-morning or evening snack

Recommended single serving of this bhel puri in breakfast. It will give you around 268 kcal when taken as a whole in breakfast or dinner. If you are having it in the evening, divide the serving into 2, in which case, the total calories will be 134 kcal per serving. 

Ingredients

Ingredients of homemade bhel puri

Nutrition

Nutrition in single serving

  • Daily Value*
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age, and physical activities. Readers to check, confirm or consider the nutritional values to their satisfaction. There may be incremental changes in the nutritional values of the single serving of bhel puri when you add spices of your choice.
  • Calories - 134.1 kCal, which is 6.71 % of the daily value for RDA of 2000 kCal
  • Protein - 5.76 gm, that is 7.68 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 19.99 gm, around 7.27 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 3.13 gm, approximately 4.69 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 6.78 gm, nearly 17.84 % of the daily value for RDA of 38 gm
  • Vitamin A - 34.02 mcg, roughly 3.78 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.13 mg, almost 10.83 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.09 mg, which is 6.92 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 1.49 mg, that is 9.31 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.16 mg, around 12.31 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 60.45 mcg, approximately 15.11 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 11.39 mg, roughly 28.48 % of the daily value for RDA of 40 mg
  • Vitamin D - 4.46 mcg, almost 89.20 % of the daily value for RDA of 5 mcg
  • Vitamin E - 0.58 mg, which is 38.67 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 12.03 mcg, that is 10.03 % of the daily value for RDA of 120 mcg
  • Calcium - 43.45 mg, around 4.35 % of the daily value for RDA of 1000 mg
  • Phosphorus - 102.53 mg, approximately 14.65 % of the daily value for RDA of 700 mg
  • Iron - 2.07 mg, nearly 25.88 % of the daily value for RDA of 8 mg
  • Magnesium - 58.86 mg, roughly 14.72 % of the daily value for RDA of 400 mg
  • Copper - 280 mcg, almost 31.11 % of the daily value for RDA of 900 mcg
  • Manganese - 0.72 mg, which is 31.30 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.04 mcg, that is 0.09 % of the daily value for RDA of 45 mcg
  • Chromium - 0.03 mcg, approximately 0.09 % of the daily value for RDA of 35 mcg
  • Selenium - 6.56 mcg, nearly 11.93 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 1.11 gm, roughly 11.10 % of the daily value for RDA of 10 gm
  • VitaminB7 - 0.3 mcg, almost 1.00 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 372.75 gm, which is 621.25 % of the daily value for RDA of 60 gm
  • Cholesterol - 0.3 mg, that is 1.20 % of the daily value for RDA of 25 mg
  • Potassium - 372.75 mg, around 7.93 % of the daily value for RDA of 4700 mg
  • Sodium - 12.76 mg, approximately 0.85 % of the daily value for RDA of 1500 mg
  • Omega 3 - 27.82 mg, nearly 4.64 % of the daily value for RDA of 600 mg
  • Omega 6 - 1002.19 mg, roughly 167.03 % of the daily value for RDA of 600 mg

Frequently asked questions

The conventional bhelpuri is high in carbs and fats, so if you are taking a single serving of a bhel puri as a snack, you may actually get anywhere between 250 to 300 kcal which may make it slightly unfit to add to your veg diet plans where you are restricting your calories to say 1200 kcal. You can of course burn more calories than you eat to cover up calorie deficit but, it is also rich in sodium, values of which can reach up to 60% of the daily values in a single serving which must be restricted to manage blood pressure. Generally, the preferred addition to the bhel puri to give it a crunchy taste is fired and salted groundnuts and chickpeas.

Snacks are a medium to curb your hunger between your three important meals. During a diet plan, it is recommended to limit calorie intake through snacks around 50% of your meal calories. If you restrict certain ingredients and add others that help increase proteins but reduce calories, you are surely going to get a healthy snack at the end.

If you are wondering if bhelpuri is good for a weight loss diet of yours, I would say a simple yes. Although I would recommend you make bhel puri at home because the bhelpuri vendor will not provide you sprouted legumes or chickpeas which you can use to increase the protein and fiber of the recipe. But in case you are at the office or other place and want to snack without compromising your weight loss journey, bhel puri is a better option than any other high calorie snacks since it is not a completely fried food.

You can ask the bhel puri vendor to reduce or skip the quantities of potatoes and sev and increase tomatoes and other vegetables if offered, ask for legumes if available. This would help limit calories and increase the proteins of the bhel. Also, ask the bhel puri vendor to reduce salt and add lemon juice instead. This will be always a good option because even if the street bhel puri is high in calories than the budgeted for snack time, you can always burn the incremental addition of calories by walking a few minutes extra. These condone may not be easily available when you eat a burger or pizza or vada pav or any other high calorie snack in your weight loss journey.

    Cooking method

    This recipe is made as a single serving for breakfast or 2 servings for mid-morning or evening snacks.

    Step 1

    Take a bowl add 4 spoons or 30 gm whole Bengal gram (chickpeas), wash it 2 - 3 times.

    Step 2

    Add water and soak it for 8 - 10 hours.

    Step 3

    Once chickpeas are soaked, their weight would double to 60 gm the next morning.

    Step 4

    Take 10 g groundnuts and add it with Soaked chickpeas in a bowl.

    Step 5

    Now here add water and salt.

    Step 6

    Pressure cook it until 2 whistles.

    Step 7

    Once chickpeas and groundnut are cooked properly, strain the water out and keep them in a separate bowl.

    Step 8

    Wash and chop onion, tomato, cucumber, green chili, and coriander leaves finely.

    Step 9

    Now take a big bowl add cooked chickpeas and groundnuts to it add 1 cup of puffed rice (Murmura), chopped vegetables, turmeric, roasted cumin powder, and salt.

    Step 10

    Mix well and squeeze the lemon juice.

    Step 11

    Serve or eat immediately.

    Step 12

    Since rice flakes are crisp and are mixed with watery vegetables you need to eat them immediately to enjoy their crispiness otherwise the snack will become soft.

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