Tuesday, May 12, 2009

Healthy Sprouted Bhel Recipe

A Spicy Indian quick snack for entertaining

Know what you eat:

Sprouts are good source of Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Copper and Manganese.

Sprouts also contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging. It wouldn't be inconceivable to find a fountain of youth here, after all, sprouts represent the miracle of birth.

Prep time: 20 mins
Cook / Mixing time: 10 mins
Serves 4-6

Ingredients :

4 C Puffed rice } Or get a readymade bhel mixture from any Indian Grocery Store
2 C Sev ( Bengal gram flour fried noodles )
1/2 C Sprouted & Boiled Whole Black/Red Chana (horse gram)
1/2 C Sprouted & Boiled Whole Mung (Green gram)
1 C Boiled/diced Beet root
1 C Finely chopped Tomato
1/4 C Grated / diced Carrot
1/4 C Diced /Chopped Cucumber
1/2 C Boiled / Peeled/ Diced Potatoes ( I did not used it, optional)
1/2 C Peeled/ Diced Onions ( I did not used it, optional)
1/4 C Roasted Peanuts
1/4 C Roasted Chana dal (optional)
2 tsp Chaat Masala pwd (any brand)
1 Tbsp Chopped Cilantro
Lemon juice to taste
Green chutney & Sweet chutney Acc to taste

Ingredients / Method

For Green chutney:

Cilantro 1 bunch
green chillies 6 nos
salt & lemon juice.
Blend all the above to a fine paste & reserve

Sweet/sour chutney:

1 C Tamarind extract
1/2 C Pitted Dates
1 Tbsp Brown sugar
2 tsp Cumin Powder
2 tsp Chilli Powder
3 tsp Oil
Salt to taste

Boil the above till they reduce by half & cool.
Grind /Blend it to smooth consistency.

Mix all the ingredients in large bowl & serve in an individual plates immediately. Garnish it with sev & cilantro.

1. Add puffed rice in the end, after you mix everything, to maintain the crunchiness needed in this recipe.
2. For easy entertaining keep all the ingredients in seperate bowls & let the guests help themselves acc to taste. Enjoy this healthy guilt free snack at anytime of the day.

l This is our entry for Sunday Snack Event hosted by Pallavi
l This is our entry for
WYF Event hosted by EC
l This dish goes to
15 mins Event hosted by Mahimaa
l This is our entry for My legume love affair 11th helping hosted by Taste with eyes.

Healthy Sprouted Bhel on Foodista


Manju said...

thats a sure shot way to eat sprouts..who can refuse it in a chat!!

anudivya said...

Normally for me the sweet and sour chutney on a chat is what makes it special, but in this I would enjoy it knowing that it is good for me.

Nithya said...

Tats perfect and yummy.. :) The photography is awesome too.. Keep it going.. I am new to the kitchen and found ur blog very interesting. Nice presentations too..

Do take a look at my blog when u find time :)

Parita said...

Oh..wow i love bhel and this is so healthy and nutritious...loved the idea of adding beetroot :)

Unknown said...

wow.. nice entry.. looks colourful..healthy bhel also.. nice click..

Unknown said...

Thanks Superchef, Anudivya, Fourthsensesamayal,Parita ,Srikars kitchen,everyone for your comments, we do appreciate it. Do keep visiting.

mona said...

That looks so deliciously fulling as a healthy snack! Great work!

Unknown said...

Thanks Mona for your comments

Suparna said...

This is a real all time tempter :) thanks for the recipe that satisfies the taste buds and promotes healthy eating :)

Malar Gandhi said...

This looks super delicious, so does the pineapple raita too. Love ur presentation

Unknown said...

Thanks Suparna & Malar for your comments..do keep visiting for more comments.

Unknown said...

great entry! thanks.

Lori Lynn said...

Oh such a unique and healthy looking snack.
Love it!
Lori Lynn

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