Jowar Puff Bhel
by Tarla Dalal
Jowar puff bhel recipe | healthy sorghum popcorn bhel | jowar dhani bhel | with 30 amazing images.
This delicious recipe jowar dhani bhel chaat is a must try. Learn how to make Jowar puff bhel recipe | healthy sorghum popcorn bhel | jowar dhani bhel |
Looking for a guilt-free snack that is nutritious as well as light on the tummy? This puffed Jowar (dhani) bhel comes to your rescue with a medley of ingredients like makhana, seeds and nuts.
Simple ingredients like tangy amchur and pepper powder perk up the flavours to make this healthy sorghum popcorn bhel a must try. Keeping the salt content low helps to keep your sodium intake under check and avoid any water retention or swelling.
jowar puff bhel is rich in Magnesium, Phosphorus, Vitamin B1, Vitamin E, Zinc.
With only 151 calories per serving of jowar puff bhel, this is perfect for weight loss and healthy lifestyle.
pro tips to make jowar puff bhel: 1. You can store the roasted jowar, makhana and seeds in an air tight container and use upto 15 days. 2. Add the vegetables and lemon juice just before serving to prevent it from getting soggy. 3. Serve jowar bhel immediately to enjoy its best flavours.
Enjoy Jowar puff bhel recipe | healthy sorghum popcorn bhel | jowar dhani bhel | with detailed step by step photos.
Jowar Puff Bhel recipe - How to make Jowar Puff Bhel
Preparation Time: Cooking Time: Total Time:
Makes 5 servings
For Jowar Puff Bhel
2 cups jowar puff (dhani)
2 tsp ghee
1 cup lotus seeds (makhana)
1 tsp red chilli powder
1 tsp dried mango powder (amchur)
freshly ground black pepper (kalimirch) to taste
1/8 tsp salt or as recommended by doctor / dietitian
2 tbsp roasted pumpkin seeds
2 tbsp roasted sunflower seeds (surajmukhi ke beej)
2 tbsp roasted sesame seeds (til)
2 tbsp chopped and roasted almonds (badam)
For Serving
1/2 cup chopped onions
1/2 cup chopped cucumber
1/4 cup finely chopped capsicum
1 tbsp finely chopped coriander (dhania) , washed and drained
1 tsp lemon juice
For jowar puff bhel
- For jowar puff bhel
- To make {span class="bold1"}jowar bhel{/span}, heat a non-stick kadhai, add the makhana and dry roast on medium flame for 5 minutes. Remove in a bowl and keep aside.
- Add jowar puff in the same kadhai and dry roast on medium flame for 5 minutes, while stirring occasionally. Remove in the same bowl and cool slightly.
- In the same kadhai, heat the ghee on a slow flame, add chilli powder, amchur powder, black pepper powder and salt and mix well.
- Add roasted pumpkin seeds, roasted sunflower seeds, roasted sesame seeds, chopped almonds, roasted jowar puff and makhanas.
- Mix well and roast them on a slow flame for 2 minutes so the masalas do not burn.
- Remove and keep aside to cool completely. Store in an air-tight jar as a dry snack.
- Just before serving, add the onions, cucumber, capsicum, coriander, lemon juice, and toss well.
- Serve {span class="bold1"}jowar bhel{/span} immediately.
like jowar bhel recipe
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Jowar puff bhel recipe | healthy sorghum popcorn bhel | jowar dhani bhel | then see our diabetic and kidney friendly recipes and do try other bhel recipes also:
- sprouts and fruit bhel | fruit and vegetable bhel | healthy fruit bhel |
- Mexican bhel | Indo Mexican street food | homemade veg Mexican bhel |
what is jowar bhel made of?
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See the below image of list of ingredients for making jowar bhel.
how to make jowar bhel
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To make jowar bhel, heat a non-stick kadhai, add 1 cup lotus seeds (makhana).
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Dry roast on medium flame for 5 minutes.
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Remove in a bowl and keep aside.
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Add 2 cups of jowar puff (dhani) in the same kadhai.
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Dry roast on medium flame for 5 minutes, while stirring occasionally.
- Remove in the same bowl and cool slightly.
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In the same kadhai, heat ghee on a slow flame.
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Add 1 tsp chilli powder.
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Add 1 tsp amchur powder.
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Add black pepper powder to taste.
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Add salt to taste.
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Mix well.
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Add 2 tbsp roasted pumpkin seeds.
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Add 2 tbsp chopped almonds (badam).
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Add 2 tbsp roasted sunflower seeds (surajmukhi ke beej).
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Add 2 tbsp roasted sesame seeds (til).
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Add the roasted jowar puff and makhanas.
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Mix well and dry roast them on slow flame for 2 minutes so the masalas do not burn.
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Remove and keep aside to cool. Store in a jar as dry snack.
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Just before serving, add ½ cup chopped onions.
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Add ½ cup chopped cucumber.
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Add ¼ cup finely chopped capsicum.
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Add 1 tbsp finely chopped coriander (dhania).
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Add 1 tsp lemon juice.
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Toss well.
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Serve jowar bhel immediately.
pro tips to make jowar bhel
-
You can store the roasted jowar, makhana and seeds in an air tight container and use upto 15 days.
-
Add the vegetables and lemon juice just before serving to prevent it from getting soggy.
-
Serve jowar bhel immediately to enjoy it best flavours.
benefits of jowar bhel
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Jowar Puff Bhel is rich in Magnesium, Phosphorus, Vitamin B1, Vitamin E, Zinc.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 22% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 21% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
- Vitamin E rich foods, recipes : Vitamin E balances cholesterol levels, repairs damaged skin and keeps hair shiny. 19% of RDA.
- Zinc : Zinc is involved in collagen synthesis and this helps repair skin and helps build immunity. 13% of RDA.
| Energy | 151 cal |
| Protein | 4.7 g |
| Carbohydrates | 11.8 g |
| Fiber | 2.3 g |
| Fat | 10 g |
| Cholesterol | 0 mg |
| Vitamin A | 25.2 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 0.1 mg |
| Folic Acid | 23.5 mcg |
| Calcium | 66.9 mg |
| Iron | 1.4 mg |
| Magnesium | 76.5 mg |
| Phosphorus | 125.4 mg |
| Sodium | 79.4 mg |
| Potassium | 194.5 mg |
| Zinc | 1.3 mg |