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Protein-Rich Sprouts Bhel

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Time10 Min
DifficultyEasy
Serves2

Bhel in all its variations is an undisputed favourite snack for all Indians. It caters to the Indian pallet with its sweet and tangy and spicy flavours. A meal that can be rustled within 10 min and loved by both young and old has now been reinvented as Protein-Rich Sprout Bhel to take on a healthy and refreshing new twist with the addition of green moong sprouts, moth bean sprouts, and the chat m ... asala along with black salt used in the bhel makes it irresistible and has earned the name – Chatpata chat. Protein-rich sprout bhel calories are 206, with the sprouted mung beans and moth beans adding a good measure of plant-based protein, rich in micro-nutrients and dietary fibre. Peanuts, used in bhel high in protein content. Protein-rich sprout bhel benefits are mainly healthy and tasty and very satisfying, keeping the hunger pangs away. A popular street snack, bhel, is often associated with the Chowpatty beach in Mumbai. With mustard oil flavour, bhel is called jaalmuri in West Bengal. Protein-rich sprout bhel at home can be made quickly with chopped veggies added to the sprouted mung beans and moth beans with a dash of chat masala.

Nutrition Info. (per serving)

ProteinFatCarbsFibre206 Cal206 Cal206 Cal206 Cal
  • 8gProtein
  • 11gFat
  • 25gCarbs
  • 8gFibre

Ingredients

Fruits & Vegetables

Green Moong Sprouts

Green Moong Sprouts

40 g

Onion

Onion

1.5 units

Tomato

Tomato

1 unit

Coriander W/o Roots

Coriander W/o Roots

8 g

Raw Mango

Raw Mango

1 unit

Dry Grocery

Moth Bean Sprouts

Moth Bean Sprouts

40 g

Puffed Rice

Puffed Rice

25 g

Peanut (with Skin)

Peanut (with Skin)

2 tablespoons

Chat Masala

Chat Masala

1 teaspoon

Red Chilli Powder

Red Chilli Powder

1 teaspoon

Black Salt

Black Salt

1 teaspoon

Other

Green Chillies

Green Chillies

2 units

Directions
1
Clean and peel the onion and raw mango fine chop it along with tomato, chilli, and coriander leaves. Roast the peanuts on a slow flame and set aside to cool down.
2
Take a mixing bowl add sprouted lentil, puffed rice along with chopped tomato, onion, green chilli, raw mango, coriander leaves, toasted peanuts and mix well. Sprinkle red chili powder, chat masala and black salt and mix
3
Garnish with chopped coriander and serve.
Some recipe tips for you.
Different types of sprouts can be used to up the nutrient quotient and bring in a new flavour. The fresh ingredients can be chopped a few hours ahead and stored in a dry airtight container in the fridge. Mix the rest of the ingredients just before serving. The raw mango can be grated and used, helping the bhel bind together, giving it a different texture. Spice up the flavour, with chutney made from coriander leaves and mint leaves. This can be mixed into the bhel at the very end. You can either steam or microwave the raw sprouts if you are not a fan of eating fresh sprouts. Serve this vegan dish as a snack, salad, starters or even as a first course in a meal, plated on a bed of sliced tomatoes, finely shredded purple cabbage and chopped coriander leaves. Don’t you think this is a healthy and ideal snack for children? Especially when they are back from school and want to have something crunchy and tasty to munch. So, go ahead and try this recipe out.

Success!

We hope you had fun making it! Enjoy the meal.

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