
Portions: 3
Serving size: 3/4C
Highlights:
1. No added Salt
2. Source of Protein
Ingredients:
4C Puffed Popcorn
1/2C Peas, fresh, green
1/2C Capsicum, Yellow-Orange, chopped
1/2C Onion, chopped
2Tbsp Curd
1Tbsp Olive Oil
1/2tsp Cumin seeds (Jeera)
1/4tsp Musturd Seeds (Rai)
1tsp Chilies, Green
1Tbsp Coriander, chopped, fresh
Preparation:
- In a pan fry heat 1 tsp oil and add rai, jeera, and all the chopped vegetables keeping ½ the amount of onion aside.
- In a minute, add curd, green chilies and soften the vegetable mixture. Cook for only a minute or two. Let it cool.
- Pour over the Popcorn and mix well
- Squeeze in half the lemon and mix again lightly.
- Garnish with coriander leaves and the onion which was kept aside.
- Nutritious Popcorn bhel is ready.
Nutrients per serving:
Calories: 139 Kcal
Protein: 3.5 g
Carbohydrates: 15 g
Fat: 8 g
Sodium: 8 mg
Phosphorus: 95 mg
Calcium: 46 mg
Potassium: 130 mg
Dietary Fiber: 1.7 g
Disclaimer: Including this recipe without consulting your dietitian may cause disturbances in your laboratory results. Creating variety in your eating pattern is one way to improve your quality of life.