Nutritious Bhel (Diabetic Snack) by Tarla Dalal

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Nov. 25, 2013

Getting together with friends for bhel and good conversation? Puffed rice is mixed with fibre-rich sprouts and fruits that prevent blood glucose levels from fluctuating. Munch on this bhel to keep up with your nutrient requirements.


For the masala puffed rice
Puffed rice 1 Cup (16 tbs) (kurmura)
Oil 1/2 Teaspoon
Cumin seeds 1/2 Teaspoon
Asafoetida 1 Pinch (Hing)
Turmeric powder 1/4 Teaspoon
Black salt 1/2 Teaspoon
Chili powder 1/4 Teaspoon
Other ingredient
Pomegranate seeds 1/2 Cup (8 tbs)
Orange segments 1/2 Cup (8 tbs) , cut into halves
Finely chopped tomato 1/2 Cup (8 tbs)
Mixed sprouts 1/2 Cup (8 tbs) , boiled (matki, moong, chana etc)
Chopped apples 1/2 Cup (8 tbs)
Raw mango 3 Tablespoon , chopped
Finely chopped coriander 1/4 Cup (4 tbs)
Lemon juice 4 Teaspoon
Salt To Taste



For Masala Puffed Rice:

1. In a broad non-stick pan, heat oil and add the cumin seeds. Let them splutter.

2. Add asafoetida, turmeric powder and puffed rice. Mix well and cook on a medium flame for 1 minute.

3. Season with black salt and chili powder. Mix well and cook for 30 seconds. Remove from heat and allow it to cool completely.


4. Just before serving, in a large mixing bowl, combine the masala puffed rice with pomegranate, orange, tomato, sprouts, apple, mango, coriander, lemon juice, and salt. Mix well.


5. Serve immediately.

Recipe Summary

Difficulty Level: Easy
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 146Calories from Fat 11

 % Daily Value*

Total Fat 1 g1.5%

Saturated Fat %

Trans Fat 0 g


Sodium 141 mg5.88%

Total Carbohydrates 34 g11.3%

Dietary Fiber 2 g8%

Sugars 22 g

Protein 2 g4%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet