Bajra Jhalmuri, Healthy Bengali Jhalmuri
by Tarla Dalal
bajra jhalmuri | healthy Bengali Jhalmuri | jhalmuri with bajra snack | with 17 amazing images.
Bajra jhalmuri is a healthy twist to the traditional Bengali snack. Healthy Bengali jhalmuri is a low calorie, high fiber delicacy which surely will not to fail to please your palate. Learn how to make jhalmuri with bajra snack.
To make bajra jhalmuri, you need to soak the bajra in enough water and then drain it. Add more water pressure cook for 7 whistles. Then make a masala paste using garam masala, chilli powder, cumin seeds powder, very little oil and salt. Add this paste to the cooked bajra along with all the vegetables and toss well.
Jhalmuri is made with puffed rice which is high in glycemic index. Here we have presented a nourishing option using whole bajra in the form of bajra jhalmuri. Of course this involves more planning as it calls for soaking bajra for 8 hours. But it’s worth the benefits it reaps.
Being high in protein (by way of whole bajra) and fiber (by way of assorted veggies), this healthy Bengali jhalmuri will keep you full for long hours and boost metabolism – both of which are an added advantage for achieving your weight loss targets.
Do not omit the lemon juice in this jhalmuri with bajra snack, as the Vitamin C from lemon juice is a potent antioxidant which build our immune system to fight many diseases.
Since bajra jhalmuri it is a Bengali snack, we have made use of mustard oil. As a more healthier option you can substitute it with olive oil.
Enjoy bajra jhalmuri | healthy Bengali Jhalmuri | jhalmuri with bajra snack | with step by step photos.
Bajra Jhalmuri, Healthy Bengali Jhalmuri recipe - How to make Bajra Jhalmuri, Healthy Bengali Jhalmuri
Soaking Time: 8 hours Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Bajra Jhalmuri
1/2 cup whole bajra (black millet)
1/4 cup finely chopped tomatoes
1/4 cup finely chopped cucumber
1/4 cup finely chopped onions
2 tbsp finely chopped coriander (dhania)
1 tsp lemon juice
To Be Mixed Into A Masala Paste
1/2 tsp garam masala
1/2 tsp roasted cumin seeds (jeera) powder
1/4 tsp chilli powder
1 tsp mustard (rai / sarson) oil
salt to taste
For bajra jhalmuri
- For bajra jhalmuri
- To make {span class="bold1"}bajra jhalmuri{/span}, soak the whole bajra in enough water for 8 hours. Drain well.
- Combine the soaked bajra and enough water in a pressure cooker and pressure cook for 7 whistles.
- Allow the steam to escape before opening the lid. Drain.
- Transfer into a deep bowl, add the tomatoes, cucumber, onions, coriander, lemon juice and finally the masala paste and mix very well using your hands.
- Serve {span class="bold1"}bajra jhalmuri{/span} immediately.
Like bajra jhalmuri
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To make masala paste for bengali jhalmuri
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To make masala paste for healthy bengali jhalmuri, in a small bowl take cumin seed powder.
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Add garam masala It will add earthy taste to our heatlhy jhalmuri.
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Add chilli powder. You can adjust it according to your preference of spice.
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Add mustard oil. Mustard oil is one of the main ingredients as it enhances and uplifts the taste of the whole dish.
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Add salt.
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Mix well. Keep aside.
Method for healthy bengali bajra jhalmuri
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To make bajra jhalmuri, soak the whole bajra in enough water for 8 hours. Drain well. Combine the soaked bajra and enough water in a pressure cooker and pressure cook for 7 whistles.
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Allow the steam to escape before opening the lid. Drain.
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Transfer into a deep bowl.
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Add tomatoes.
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Add cucumber. It will give a nice crunch to bajra jhalmuri.
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Add onions.
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Add coriander. It will perk up the taste of the recipe by adding in freshness.
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Add lemon juice.
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Finally, add the masala paste.
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Mix very well using your hands.
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Serve healthy bengali jhalmuri immediately.
Health Benefits of Bajra Jhalmuri
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Bajra Jhalmuri - for diabetes, healthy heart and cancer patients.
- Gain all the protein and iron from this snack and kick off fatigue.
- The enough fiber (2.8 g per serving) will keep you full for long hours and avoid unnecessary bingeing.
- Diabetics and heart patients both can enjoy this healthy version of Bengali snack. Being devoid of poha, a high glycemic index food, this will help to keep blood sugar levels under check.
- The vegetables along with lemon juice are a source of antixodants to build your immunity. Thus healthy individuals as well as those suffering from cancer patients can enjoy a portion of this snack.
- Bajra is considered to be alkaline, thus good to curb acidity. Those suffering from frequent acidity bouts can adjust the spice as per their need before indulging into this snack.
| Energy | 94 cal |
| Protein | 2.6 g |
| Carbohydrates | 15.5 g |
| Fiber | 2.8 g |
| Fat | 2.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 177.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 7.1 mg |
| Folic Acid | 14.9 mcg |
| Calcium | 22.3 mg |
| Iron | 1.8 mg |
| Magnesium | 32.1 mg |
| Phosphorus | 69.3 mg |
| Sodium | 5.5 mg |
| Potassium | 101.3 mg |
| Zinc | 0.7 mg |