Nutritional Facts of Sukha Bhel ( Mumbai Roadside Recipes)

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Sukha Bhel ( Mumbai Roadside Recipes)

How many calories does One serving of Sukha Bhel have?

One serving of Sukha Bhel gives 204 calories. Out of which carbohydrates comprise 125 calories, proteins account for 28 calories and remaining calories come from fat which is 54 calories. One serving of Sukha Bhel provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Sukha Bhel Recipe sukha bhel recipe | dry bhel |Mumbai roadside sukha bhel | with 20 amazing images.

Sukha bhel, the best chaat for sudden hunger pangs, be it on a noisy railway platform or a quiet roadside!

This sukha bhel, non-messy variation of bhel can be stuffed in as a quick meal even as you rush to work. Mumbai roadside sukha bhel is sold on most railways platforms and street foods of Mumbai along geela bhel and sev puri.

Every one has their own version of making sukha bhel and this is our version of sukha bhel where we have made and used fresh and spicy sukha chutney which enhances the taste of our bhel and makes it no less then a Salman Khan blockbuster in terms of taste!



The method to prepare sukha bhel is super easy and quick, I usually make Mumbai roadside sukha bhel for evening snack and I prepare the sukha chutney in advance so that the process fastens and you can store this chutney in an air container for 30 days!

To make sukha chutney for sukha bhel, combine chopped mint leaves, chopped coriander, roasted chana dal, chopped green chillies, turmeric powder, asafoetida and lemon juice in a blender and blend everything together without using water and keep aside.

To prepare dry bhel, take a large bowl and combine puffed rice, potatoes, onions, masala dal, roasted peanuts, roasted chana, raw mangoes, cumin seed powder, red chilli powder, nylon sev, papdi and lemon juice along with sukha chutney and mix everything well. Our roadside sukha bhel is ready! Further, to serve take a portion of dry bhel in a serving bowl and garnish with coriander and sev along with a papdi. This recipe is a big time hit and I can bet you will love it!



You may add veggies like tomatoes etc if you wish to make dry bhel an even more enjoyable and wholesome snack.

Try other variations of bhel like Geela BhelMexican Bhel or Moong Bhel.

Is Sukha Bhel healthy?

No, this is not healthy. 

Let's understand the ingredients.

What's good.

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.  

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds and Walnuts are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

What's the problem?

Puffed rice (Kurmura, murmura, mamra)Puffed rice isn’t a very wholesome cereal, as it is devoid of most nutrients including protein and fiber. So it is best avoided by weight watchers and diabetes. However if you wish to consume it occasionally, the best idea would be to add in ingredients like sprouts, fruits and /or veggies to puffed rice and create a dish which is flavourful and more healthy. But for an ingredient (puffed rice) to qualify for weight loss, low calorie isn’t the only green signal. Protein and fiber are equally important. The ingredients should be a good source of these 2 key nutrients as well. Protein is required to build muscle and aid in weight loss, while fiber is needed to keep you full for long hours and avoid binge eating. See is puffed rice healthy?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Deep fried foods : Nylon Sev and Papdi is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. 

 

Can diabetics, heart patients and over weight individuals have Sukha Bhel  ?

No, this recipe is not good for diabetics, heart and weight loss. Nylon Sev and Papdi is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health.

Are there any healthy chaat recipes you suggest? 

Yes, we suggest the following healthy chaat options like Oats Chaat, Moong Dal ki Chaat and Paneer aur Hare Chane ki Chaat, low calorie sev puri . All these chaat recipes have no fried foods and made from dals, oats, baked sev, baked papadi and chana which are healthy. 

Can healthy individuals have Sukha Bhel ?

No, this is not healthy as lots of deep fried food. 

 

Value per per plate% Daily Values
Energy204 cal10%
Protein7 g13%
Carbohydrates31.2 g10%
Fiber4 g16%
Fat6 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A401.7 mcg8%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.2 mg18%
Vitamin C17.7 mg44%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)72.8 mcg36%
MINERALS
Calcium56.8 mg9%
Iron3.5 mg17%
Magnesium37.5 mg11%
Phosphorus86.4 mg14%
Sodium20.7 mg1%
Potassium288.6 mg6%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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