Bhel Poori

Gluten Free
Dairy Free
Health score
36%
Bhel Poori
45 min.
8
119kcal

Suggestions


Welcome to the vibrant world of Bhel Poori, a delightful Indian street food that is not only gluten-free and dairy-free but also bursting with flavors and textures! This refreshing dish is perfect for those looking to indulge in a light yet satisfying side that can easily steal the spotlight at any gathering.

Bhel Poori is a harmonious blend of crunchy puffed rice, tangy unripe mango, and a medley of fresh vegetables, all brought together with the zesty kick of spicy cilantro and mint chutney, along with the sweetness of tamarind chutney. Each bite offers a delightful crunch, a burst of freshness, and a tantalizing mix of sweet, sour, and spicy notes that will leave your taste buds dancing.

With a preparation time of just 45 minutes, this dish is not only quick to make but also serves up to 8 people, making it an ideal choice for parties, picnics, or family gatherings. The vibrant colors and enticing aromas of Bhel Poori will surely impress your guests and have them coming back for more. So, gather your ingredients and get ready to create a dish that embodies the essence of Indian street food right in your own kitchen!

Ingredients

  • 0.5 cup cilantro leaves coarsely chopped
  • lb mangos green pitted peeled cut into 1/4-inch dice (preferably )
  • servings mint-cilantro chutney spread shopping list 
  • 0.8 cup onion finely chopped
  • oz indian puffed rice 
  • servings tamarind sweet
  • 1.5 lb tomatoes drained cut into 1/4-inch dice (1 1/4 cups), then in a sieve 20 minutes
  • cups rice vinegar crispy thin ( chickpea noodle pieces;)
  • 0.5 lb potato white boiling

Equipment

  • bowl
  • sauce pan
  • colander

Directions

  1. Peel potatoes and cover with by 1 inch in a 2- to 3-quart saucepan, then boil, uncovered, until just tender.
  2. Drain in a colander. When potatoes are cool enough to handle, cut into 1/4-inch dice.
  3. Just before serving, stir together potatoes and remaining ingredients except chutneys in a large bowl, then stir in 1/2 cup tamarind chutney and 2 tablespoons cilantro and mint chutney.
  4. Serve immediately with remainder of chutneys on the side.
  5. *Available at Indian groceries and Kalustyan's (800-352-3451; kalustyans.com).

Nutrition Facts

Calories119kcal
Protein8.46%
Fat4.31%
Carbs87.23%

Properties

Glycemic Index
38.72
Glycemic Load
8.37
Inflammation Score
-8
Nutrition Score
10.910869473996%

Flavonoids

Cyanidin
0.06mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.98mg
Naringenin
0.58mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.75mg
Kaempferol
0.2mg
Myricetin
0.15mg
Quercetin
4.25mg

Nutrients percent of daily need

Calories:118.64kcal
5.93%
Fat:0.55g
0.84%
Saturated Fat:0.13g
0.84%
Carbohydrates:24.83g
8.28%
Net Carbohydrates:21.97g
7.99%
Sugar:11.43g
12.7%
Cholesterol:0mg
0%
Sodium:28.04mg
1.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.41g
4.82%
Vitamin C:36.29mg
43.98%
Vitamin A:1415.5IU
28.31%
Vitamin B3:3.76mg
18.8%
Vitamin B1:0.27mg
17.76%
Manganese:0.34mg
16.88%
Iron:2.87mg
15.95%
Potassium:468.48mg
13.39%
Vitamin K:13.11µg
12.49%
Folate:47.2µg
11.8%
Fiber:2.86g
11.46%
Vitamin B2:0.18mg
10.66%
Vitamin B6:0.21mg
10.46%
Copper:0.18mg
8.79%
Vitamin E:1mg
6.68%
Magnesium:26.35mg
6.59%
Phosphorus:61.1mg
6.11%
Vitamin B5:0.31mg
3.15%
Calcium:26.69mg
2.67%
Zinc:0.4mg
2.67%
Selenium:1.64µg
2.35%
Source:Epicurious