Jhal Muri Recipe: Guilt Free Fiber-Rich Snack For You!

Let’s talk about a staple street food from the busy streets of Bengal which is known for its flavor and crunch. Jhal muri it is! Yes, it is that quick snack made from puffed rice, known as ‘muri,’ vegetables, spices, and a drizzle of tangy mustard oil- a delight on the taste buds. It is low-calorie as well, making it best for weight loss plans!

What makes Jhal muri special is really the kinds of textures in that mix: it is crunchy puffed rice, crispy sev, and freshness of vegetables, all packed in spicy, tangy Jhal muri masala. Ooh, sounds mouthwatering, huh! It is definitely a snack for those who require some weight to the flavor but somehow do not want to take up too much space in one’s stomachs. It often forms the ideal size for a hurried evening snack or even just a party treat.

And the good news? You will be able to make this tangy puffed rice snack in a matter of minutes with simple ingredients that you probably already have in your kitchen! Let’s get started, then!

How To Make Jhal Muri At Home?

Jhal muri is perhaps the easiest recipe to prepare within minutes, and it is good as a snack or even as a party starter. It is prepared by mixing everything just before serving so that there still is a crunch to the puffed rice.

Instructions:

• Firstly, in a large bowl, take 2 cups of puffed rice and roasted peanuts. Set it aside.
  
• Then, chop the onion, tomato, cucumber, and green chilies into fine pieces. Mix them into the puffed rice mixture.
  
• Then, add the boiled potato, chaat masala, red chili powder, and salt to this mixture. Mix them well so that all the ingredients are evenly coated.
  
• Further, add a spoonful of mustard oil and squeeze in a little lemon juice to give it a tangy taste. If you like it very tangy, mix in a spoonful of tamarind chutney also.
  
• Lastly, sprinkle sev, and fresh coriander leaves on top of the Jhal muri. Mix one final time and relish it out immediately for that perfect crunch.

You can also pack the Jhal muri in small paper cones to achieve a more street food-like taste. Savor the crispy, tangy crunch in every munch of this Nutri-crunched snack!

Nutritional Value Of Jhal Muri Recipe

According to the Government Of West Bengal, in the Bengali language, ‘jhal’ means spicy, and ‘muri’ means puffed rice. It is a vegan snack with a chatpata flavor.

Understanding the nutritional content helps you enjoy Jhal muri while keeping track of your calorie intake. This recipe is a balanced mix of carbs, protein, and healthy fats.

Below is the nutritional value of this recipe per 100 gm:

• Calories: 180 kcal
• Protein: 5g
• Carbohydrates: 30g
• Fats: 6g
• Fiber: 3g
• Sodium: 200mg
• Sugars: 2g

Please note that the above values are estimates and depend upon the quality and quantity of ingredients used.

Health Benefits Of Jhal Muri

This snack is not only appetizing, but it also offers so many health benefits as well. According to the U.S. Department Of Agriculture, puffed rice contains several nutrients and is thus good for our overall health.

1. Low in Calories: Is puffed rice good for weight loss? It is light, low-calorie, and perfect to curb the pangs of hunger in between meals without piling up too many extra calories. Hence, it helps you lose weight if added to your diet plan for weight loss!

2. Fiber-Rich: It’s high in fiber as it contains cucumbers, onions, and tomatoes, which ensures digestion and strengthens gut health.

3. A Good Source of Plant Protein: Apart from puffed rice, roasted peanuts also bring a good dose of plant protein, keeping you full and providing plenty of energy.

4. Good For The Heart: The mustard oil used in Jhal muri contains omega-3 fatty acids that are good for the heart.

5. Rich In Antioxidants: The coriander, tomatoes, and chilies in the recipe contain a high concentration of antioxidants, which balance free radicals and increase immunity as a whole.

6. Quick Energy Boosters: Jhal muri is an excellent snack due to the perfect ratio of carbohydrates to fats within the recipe. This means you can enjoy quick energy boosts throughout the day.

Given to its varied health benefits, this spicy and tangy puffed rice snack is perfect for dealing with cravings without disturbing your fitness goals!

Tips To Make The Perfect Jhal Muri

The secret to great jhal muri is its freshness and spice balance. Here are some tips to make it perfect each time. Follow these, and you will get a flavorful bowl of Jhal muri, every time.

• Use Fresh Puffed Rice: See that the puffed rice you are using is fresh and crispy to get the right crunch.
  
• Add the Toasting Spices: Along with the chaat masala or jhal muri masala, you can add chili powder and lemon juice as desired to bring out a perfect balance of spiciness and tanginess.
  
• Add Mustard Oil At The End: To get that authentic flavor as well as flavor from the Jhal muri, mustard oil should be added at the last step to make it aromatic.
  
• Serve Freshly: If kept for too much time, jhal muri will turn soggy. So, mix everything at the last minute for a fresh, crunchy bite.
  
• Add Your Favorite Toppings: You can also add boiled chickpeas or pomegranate seeds for a completely different flavor. Even raw mango can be added.

So, what are you thinking now? We have given you the recipe, its benefits, and amazing tips for creating it in minutes. So, why not try it today and add it to your diet plan for weight loss? Yes, let’s do that to achieve your fitness goals!

Frequently Asked Questions

Is Jhal Muri Healthy?

Yes, Jhal Muri is a healthy snack when made with fresh ingredients. It’s also light, packed with fiber from the veggies, and offers protein from peanuts. Plus, the mustard oil adds a dose of heart-healthy fats!

Are Rice Puffs Healthy?

Yes, rice puffs can be a healthy snack when eaten in moderation. They’re low in calories and fat, but it’s important to pair them with nutrient-rich ingredients like veggies or nuts to make them more filling and nutritious. Just avoid versions with added salt or sugar for the healthiest option!

Can I Eat Jhal Muri For Weight Loss?

Yes, you can eat Jhal Muri for weight loss, as it’s a light, low-calorie snack. It’s filled with fiber-rich veggies and healthy fats from mustard oil, which can keep you full. Just be mindful of portion sizes and avoid adding too much sev or chutney!

Does Muri Contain Fat?

Muri, or puffed rice, contains very little fat on its own, making it a light and low-fat option. However, the fat content can increase slightly when combined with ingredients like mustard oil or sev in snacks like Jhal Muri.

Contact Us Today

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Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.