Bhel Poori

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

Suggestions

Bhel Poori is a vibrant and invigorating side dish that brings together the freshness of ripe tomatoes, the crunch of Indian puffed rice, and the zing of tamarind and cilantro chutneys. This delightful recipe is both gluten-free and dairy-free, making it a perfect choice for those with dietary restrictions. What truly sets Bhel Poori apart is its ability to transform a simple combination of ingredients into a feast for the senses. The dish is ready in just 45 minutes, offering a quick yet satisfying meal that can be enjoyed at any time of the day. With its rich flavors and vibrant colors, Bhel Poori is not only a treat for your palate but also a delightful addition to any meal. This side dish is sure to become a favorite, whether you’re hosting a casual gathering or simply looking for a tasty, healthy option to pair with your main course.

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%
Zinc:0.4mg
2.67%
Calcium:26.69mg
2.67%
Selenium:1.64µg
2.35%
Source:Epicurious