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Corn & Sprout Bhel

Diabetic.Foodie's picture
The corn and sprout bhel is an indian snack that is at times served with spicy mix of puffed rice. The corn and sprout bhel is a sauted preparation that is lightly cooked with crispy veggies in a blend of soy sauce, lemon juice with garlic and onions for flavor.This is a special low sugar recipe great for diabetics as well as for people on low carb diet. Adapted from the Lantus book of recipes.
  Onion 1 , sliced
  Tomato 1⁄2 , chopped
  Garlic cloves 1 Clove (5 gm)
  Celery stalks 1 , chopped
  Capsicum 1 , cut into strips
  Bean sprouts 1 Cup (16 tbs)
  Low fat butter 1 Teaspoon
  Corn kernels 1 Cup (16 tbs), boiled
  Soya sauce 1⁄2 Teaspoon
  Lemon juice 1 Teaspoon
  Salt To Taste
  Pepper To Taste

Heat butter in a non stick pan and add onions tomatoes, garlic and celery, and saute for 1 minute.
Add capsicum, bean sprouts, corn kernels, salt and pepper, and saute for another minute.
Keep aside How to proceed spoon out the mixture in a serving plate.
Pour the sauce over it and serve immediately.

Recipe Summary

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Nutrition Rank

Nutrition Facts

Serving size

Calories 451 Calories from Fat 28

% Daily Value*

Total Fat 3 g4.6%

Saturated Fat 0.76 g3.8%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 294.7 mg12.3%

Total Carbohydrates 90 g30%

Dietary Fiber 22.7 g90.7%

Sugars 8.1 g

Protein 16 g32%

Vitamin A 12.7% Vitamin C 131.2%

Calcium 4.6% Iron 5.9%

*Based on a 2000 Calorie diet

Corn & Sprout Bhel Recipe