Recipes · Indian · Snacks
Bhelpuri (Indian Puffed Rice Salad Snack)
One serving has 308 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (37%), vitamin K (36%), folate (33%), copper (29%), thiamin (29%) and vitamin C (27%). Ready in 35 minutes.
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- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (164 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 30 g Rice, white, long-grain
- 40 g Potatoes, raw
- 10 g Chickpea flour (besan)
- 8 g Vegetable oil
- 25 g Onions, raw
- 30 g Tomatoes, raw
- 8 g Tamarind pulp
- 5 g Sugar
- 4 g Cilantro, fresh
- 2 g Chili peppers, green, raw
- 0.5 g Chili powder
- 0.3 g Cumin
- 1 g Salt
Method
- Dry-roast the raw rice in a hot dry pan, stirring, until it puffs up and turns light and crisp; this stands in for puffed rice.
- Mix the besan with a little water into a stiff paste, roll into very thin strands and deep-fry in the oil until crisp and golden to make sev; drain and cool.
- Boil the potato until tender, then dice; mash the tamarind in a little warm water, strain, and stir in the sugar and salt to make a tangy sauce.
- Toss the puffed rice, potato, sev, chopped onion and tomato together with the tamarind sauce, chili, chili powder and cumin.
- Scatter with the cilantro and serve at once so the mixture stays crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 308 kcal | 15% |
| Carbohydrates | 51 g | |
| Water | 94.9 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 6.2 g | 13% |
| Tryptophan | 0.04 g | |
| Threonine | 0.12 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.23 g | |
| Lysine | 0.15 g | |
| Methionine | 0.07 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.16 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.19 g | |
| Histidine | 0.07 g | |
| Fat | 9.2 g | |
| Monounsaturated | 2.1 g | |
| Polyunsaturated | 5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.5 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 40.1 mg | 4% |
| Copper | 0.26 mg | 29% |
| Iron | 2.9 mg | 16% |
| Magnesium | 49.9 mg | 16% |
| Manganese | 0.66 mg | 37% |
| Phosphorus | 118 mg | 17% |
| Potassium | 490 mg | 10% |
| Selenium | 5.9 µg | 11% |
| Sodium | 419 mg | |
| Zinc | 0.89 mg | 11% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.58 mg | 12% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 132 µg | 33% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 12 mg | 3% |
| Vitamin A | 35.2 µg | 5% |
| Vitamin C | 20.1 mg | 27% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 32.4 µg | 36% |
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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