Recipes · Bangladeshi · Snacks
Jhalmuri (Bangladeshi Puffed Rice Snack)
One serving has 280 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (39%), folate (30%), copper (28%), thiamin (27%), vitamin C (27%) and niacin (22%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (139 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard, peanut
Ingredients
- 35 g Rice, white, long-grain
- 30 g Onions, raw
- 40 g Tomatoes, raw
- 4 g Chili peppers, green, raw
- 5 g Cilantro, fresh
- 10 g Peanuts, raw
- 8 g Mustard oil
- 5 g Lime juice
- 1.5 g Salt
- 0.5 g Chili powder
Method
- Dry-roast the raw rice in a hot pan, stirring constantly, until every grain puffs up and turns light and crisp; let cool (this stands in for puffed rice/muri).
- Toast the peanuts in the same pan until golden, then let cool.
- Finely chop the onion, tomato, chili and cilantro.
- Toss the puffed rice with the peanuts, chopped vegetables, mustard oil, lime juice, salt and chili powder in a large bowl until well coated.
- Serve immediately while the rice is still crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 280 kcal | 13% |
| Carbohydrates | 35.2 g | |
| Water | 82 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 6 g | 13% |
| Tryptophan | 0.06 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.4 g | |
| Lysine | 0.21 g | |
| Methionine | 0.1 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.28 g | |
| Histidine | 0.14 g | |
| Fat | 13.4 g | |
| Monounsaturated | 7.3 g | |
| Polyunsaturated | 3.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 36.7 mg | 4% |
| Copper | 0.25 mg | 28% |
| Iron | 2.4 mg | 13% |
| Magnesium | 36.4 mg | 12% |
| Manganese | 0.7 mg | 39% |
| Phosphorus | 103 mg | 15% |
| Potassium | 305 mg | 6% |
| Selenium | 6.3 µg | 12% |
| Sodium | 605 mg | |
| Zinc | 0.89 mg | 11% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 121 µg | 30% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 13.5 mg | 3% |
| Vitamin A | 43.5 µg | 6% |
| Vitamin C | 20.3 mg | 27% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.4 mg | 10% |
| Vitamin K | 19.9 µg | 22% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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