Moong Bhel
by Tarla Dalal
moong bhel recipe | sprouted moong bhel | healthy moong bhel | healthy Indian snack | with 21 amazing images.
moong bhel recipe | sprouted moong bhel | healthy moong bhel | healthy Indian snack is a tempting snack with a touch of nourishment, learn how to make sprouted moong bhel.
To make moong bhel, combine all the ingredients in a deep bowl and mix well. Serve immediately.
Wondering how to appease your taste buds a healthy way? Here is a wonderful snack made of puffed rice and sprouted moong, tossed together like a bhel, with chopped tomatoes, onions, etc., and a sprinkling of masalas too. The sprouted moong bhel is an excellent mid-meal snack for adults too.
Filled with energy and protein, this tasty healthy moong bhel snack gives enough energy and stamina to race through the rest of the day! Sprouted moong are a very good source of fibre too! It is necessary to cleanse your digestive tract. With a bit of modification in our daily food, it is easy to get a spot on healthy snack on your table.
The addition of onions and tomatoes further adds antioxidants like quercetin and lycopene. On the other hand, lemon juice adds a touch of vitamin C. All these act as antioxidants and help protect the cell and organs of our body. They also help reduce inflammation in the body. We suggest this snack as a healthy alternative to calorie laden bhel to heart patients and weight-watchers. A small portion can be enjoyed occasionally.
Tips for moong bhel. 1. The sprouts should be cooked, but yet maintain their crunch. 2. You can cook the sprouts and keep them ready, but mix and toss all the ingredients just before serving.
Enjoy moong bhel recipe | sprouted moong bhel | healthy moong bhel | healthy Indian snack | with step by step photos.
Moong Bhel recipe - How to make Moong Bhel
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
For Moong Bhel
1 1/2 cups boiled sprouted moong (whole green gram)
2 cups puffed rice (kurmura)
1/2 cup finely chopped tomatoes
1/4 cup finely chopped onions
2 tbsp finely chopped coriander (dhania)
1 tsp chilli powder
1 tsp chaat masala
2 tsp lemon juice
salt to taste
For moong bhel
- For moong bhel
- To make {span class="bold1"}moong bhel{/span}, combine all the ingredients in a deep bowl and mix well.
- Serve the {span class="bold1"}moong bhel{/span} immediately.
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What is moong bhel | sprouted moong bhel | made off?
- What is moong bhel | sprouted moong bhel | made off? moong bhel is made from simple and easily available Indian ingredients like 1 1/2 cups boiled sprouted moong (whole green gram), 2 cups puffed rice (kurmura), 1/2 cup finely chopped tomatoes, 1/4 cup finely chopped onions, 2 tbsp finely chopped coriander (dhania), 1 tsp chilli powder, 1 tsp chaat masala, 2 tsp lemon juice and salt to taste.
What are boiled moong sprouts?
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This is what raw moong sprouts looks like. We bought it from the Mumbai market.
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Boil water in a deep pan as we want to cook the sprouts.
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Add the raw sprouts.
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Add some salt.
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Mix well.
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Boil for 8 to 10 minutes. This is a picture at 4 minutes of boiling.
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Use a spatula to check if the sprouts are cooked and soft.
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Our sprouts are now boiled.
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Drain water.
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Keep aside.
Making moong bhel
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To make moong bhel | sprouted moong bhel | healthy moong bhel | in a deep glass bowl put 1 1/2 cups boiled sprouted moong (whole green gram). See above on how to make boiled sprouted moong step by step. Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost. Sprouted moong is beneficial in relieving the symptoms of anaemia by building haemoglobin levels due to its high iron count. The fiber from sprouted moong has also been linked to lower LDL cholesterol (bad cholesterol) levels, thus decreasing the risk of heart diseases, help to maintain blood pressure and good for pregnancy. See detailed benefits of sprouted moong in moong sprouts glossary.
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Add 2 cups puffed rice (kurmura). If you have puffed rice stored in your kitchen for a while then we suggest lighlty roasting it to bring brack the crispness. 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?
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Add 1/2 cup finely chopped tomatoes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
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Add 1/4 cup finely chopped onions. 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.
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Add 2 tbsp finely chopped coriander (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 A, vitamin 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.
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Add 1 tsp chilli powder.
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Add 1 tsp chaat masala.
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Add 2 tsp lemon juice. This gives a nice tangy taste to the moong bhel | sprouted moong bhel | healthy moong bhel |
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Add salt to taste.
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Mix moong bhel | sprouted moong bhel | healthy moong bhel | well.
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Serve moong bhel | sprouted moong bhel | healthy moong bhel | immediately.
Health benefits of moong bhel
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Moong Bhel – a healthy snack.
- Sprouted moong are a storehouse of nutrients like protein, fibre, vitamins and minerals and thus this moong bhel is a wise indulgence as compared to sev and puri laden bhel.
- 8.9 g of fibre per serving is beneficial for heart patients.
- The protein and calcium from the sprouts are bone building nutrients that you can benefit from.
- The vegetables like tomatoes, onions and coriander add in antioxidants and protect your cells and organs from free radical damage.
- Vitamin C, phosphorus, magnesium, potassium, folate and iron are a few more nutrients this bhel is a rich source of.
Tips for sprouted moong bhel
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The sprouts should be cooked, but yet maintain their crunch.
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You can cook the sprouts and keep them ready, but mix and toss all the ingredients just before serving.
| Energy | 226 cal |
| Protein | 13.1 g |
| Carbohydrates | 41.5 g |
| Fiber | 9 g |
| Fat | 0.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 388.7 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1.8 mg |
| Vitamin C | 22.6 mg |
| Folic Acid | 330.7 mcg |
| Calcium | 100.6 mg |
| Iron | 3.4 mg |
| Magnesium | 73.5 mg |
| Phosphorus | 193.4 mg |
| Sodium | 159.9 mg |
| Potassium | 525.1 mg |
| Zinc | 1.6 mg |
Great healthy snack! It is spicy, sour and fresh. It is especially delicious to eat in the summer. I love that it is full of protein. Would have never thought of this combination. Definitely recommend this moong bhel recipe to all!