High Protein Edamame Bhel by @chieffoodieofficer

10 min

2 servings

🥣

30 g

Murmura

🫘

30 g

Roasted edamame

🧅

40 g

Onions

🌿

8 g

Coriander

🥔

75 g

Boiled potatoes

🍅

75 g

Tomato

🥣

Imli chutney

🥣

30 ml

Green chutney

🍛

3 g

Chaat masala

🥨

20 g

Sev

🍇

40 g

Pomegranate

  1. Chop
    • onion
    • tomato
    • fresh coriander

    Finely chop the onion, tomato, and fresh coriander. Dice the boiled potato into small bite-size cubes.

  2. Add
    • puffed rice (murmura)
    • cooked edamame
    • boiled potato

    Add 2 cups puffed rice, 1/2 cup cooked edamame, diced potato, onion, tomato, and coriander to a large mixing bowl.

  3. Drizzle
    • tamarind chutney
    • chaat masala

    Drizzle in 2 tablespoons tamarind chutney and 2 tablespoons green chutney. Sprinkle 1 teaspoon chaat masala over the mixture.

  4. Toss
    • Onions
    • Boiled potatoes
    • Tomato

    Toss the bhel thoroughly until the chutneys evenly coat the puffed rice and vegetables. Serve immediately in two serving bowls.

  5. Top
    • sev
    • pomegranate arils
    • fresh coriander

    Top each serving with sev, pomegranate arils, fresh coriander, and roasted edamame. Eat immediately to keep the bhel crunchy.

High Protein Edamame Bhel by @chieffoodieofficer

10 min

2 servings

🥣

30 g

Murmura

🫘

30 g

Roasted edamame

🧅

40 g

Onions

🌿

8 g

Coriander

🥔

75 g

Boiled potatoes

🍅

75 g

Tomato

🥣

Imli chutney

🥣

30 ml

Green chutney

🍛

3 g

Chaat masala

🥨

20 g

Sev

🍇

40 g

Pomegranate

Preparation Steps

  1. Step 1/5

    Finely chop the onion, tomato, and fresh coriander. Dice the boiled potato into small bite-size cubes.

    🧅onion
    🍅tomato
    🌿fresh coriander
    🥔boiled potato
    🪵chopping board
    🔪knife

  2. Step 2/5

    Add 2 cups puffed rice, 1/2 cup cooked edamame, diced potato, onion, tomato, and coriander to a large mixing bowl.

    🍚puffed rice (murmura)
    🫘cooked edamame
    🥔boiled potato
    🧅onion
    🍅tomato
    🌿fresh coriander
    🥣mixing bowl

  3. Step 3/5

    Drizzle in 2 tablespoons tamarind chutney and 2 tablespoons green chutney. Sprinkle 1 teaspoon chaat masala over the mixture.

    🥣tamarind chutney
    🥣green chutney
    🍛chaat masala
    🥣mixing bowl
    🥄measuring spoons

  4. Step 4/5

    Toss the bhel thoroughly until the chutneys evenly coat the puffed rice and vegetables. Serve immediately in two serving bowls.

    🥣mixing bowl
    🥄spoon
    🥣serving bowl

  5. Step 5/5

    Top each serving with sev, pomegranate arils, fresh coriander, and roasted edamame. Eat immediately to keep the bhel crunchy.

    🥨sev
    🍇pomegranate arils
    🌿fresh coriander
    🫘roasted edamame
    🥣serving bowl
    🥄spoon

Composition

Ingredients

Types

Vegetables, Sauces, Seasonings, Snacks

Ingredients

Murmura, Roasted edamame, Onions, Coriander, Boiled potatoes, Tomato, Imli chutney, Green chutney, Chaat masala, Sev, Pomegranate

Notes

Murmura (puffed rice), Imli chutney (tamarind chutney), Sev (for garnishing), Pomegranate (for garnishing)

Allergens

Soy, Gluten

Dietetics

Dietary regimen

Vegetarian, Vegan, Dairy-free, Egg-free

Calories

245 kcal

Macro nutrients

Protein: 11g, Carbohydrates: 38g, Dietary fiber: 7g, Fat: 6g, Sugars: 8g

Nutritional Information

Minerals

Iron: 3.2mg, Potassium: 510mg, Calcium: 65mg, Sodium: 480mg

Vitamins

Vitamin C: 15mg, Vitamin K: 25mcg, Folate: 110mcg

Preparation

Time Information

Preparation

10 minutes

Overall

10 minutes

Difficulty

Level

Easy (1/4)

Steps

5 steps

Equipments

Utensils

mixing bowl, chopping board, knife, measuring spoons, spoon, serving bowl

Appliances

to inform

Type

Type

Type Of Dish

Snack, Salad

Occasions

Afternoon snack, Pre-workout, Post-workout, Lunch box, Travel snack

Origin

Source

Platform

instagram

Original Creator

@chieffoodieofficer

Origin

Cuisine

Indian

Geographic

India, South Asia

Various

Aspect

Texture

Crunchy, Crispy, Juicy, Soft

Flavors

Tangy, Spicy, Sweet, Savory, Herby, Chatpata

Other

Price

Low

Recommended Preservation

room temperature

Preservation Infos

room temperature : 30 min (Keep covered,Serve immediately after mixing,Do not leave dressed bhel out longer because puffed rice becomes soggy), fridge : 1 day (Store chopped vegetables, cooked edamame, chutneys, and potato separately in airtight containers,Store puffed rice, sev, and roasted edamame separately in a dry airtight container,Assemble only before serving), freezer : 0 min (Not recommended for assembled bhel,Freezing damages the texture of puffed rice and fresh vegetables)