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bajra jhalmuri | healthy Bengali Jhalmuri for acidity, heart, diabetes | jhalmuri with bajra snack |

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Tarla Dalal • 09 March, 2020

Bajra jhalmuri | healthy Bengali Jhalmuri for acidity, heart, diabetes | jhalmuri with bajra snack | | Tarla Dalal

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Table of Content

About Bajra Jhalmuri, Healthy Bengali Jhalmuri

Ingredients

Methods

Like bajra jhalmuri

To make masala paste for bengali jhalmuri

Method for healthy bengali bajra jhalmuri

Health Benefits of Bajra Jhalmuri

Nutrient values

bajra jhalmuri | healthy Bengali Jhalmuri for acidity, heart, diabetes | jhalmuri with bajra snack | with 17 amazing images.

Bajra jhalmuri is a healthy twist to the traditional Bengali snack. Healthy Bengali jhalmuri is a low calorie, high fiber delicacy which surely will not to fail to please your palate. Learn how to make jhalmuri with bajra snack.

To make bajra jhalmuri, you need to soak the bajra in enough water and then drain it. Add more water pressure cook for 7 whistles. Then make a masala paste using garam masala, chilli powder, cumin seeds powder, very little oil and salt. Add this paste to the cooked bajra along with all the vegetables and toss well.

Jhalmuri is made with puffed rice which is high in glycemic index. Here we have presented a nourishing option using whole bajra in the form of bajra jhalmuri. Of course this involves more planning as it calls for soaking bajra for 8 hours. But it’s worth the benefits it reaps.

Being high in protein (by way of whole bajra) and fiber (by way of assorted veggies), this healthy Bengali jhalmuri will keep you full for long hours and boost metabolism – both of which are an added advantage for achieving your weight loss targets.

Do not omit the lemon juice in this jhalmuri with bajra snack, as the Vitamin C from lemon juice is a potent antioxidant which build our immune system to fight many diseases.

Bajra Jhalmuri, made from whole bajra (black millet) mixed with fresh vegetables and a light masala paste, is a nutrient-dense, wholesome snack. Bajra is naturally rich in fiber, complex carbohydrates, iron, magnesium, and plant protein. The addition of tomato, cucumber, onion, coriander, and lemon juice increases its vitamin and mineral content, making this dish both refreshing and filling.

For people with diabetes, bajra is considered excellent because it has a low glycemic index, which means it releases sugar slowly into the bloodstream. The high dietary fiber in bajra helps improve insulin sensitivity and prevents spikes in blood sugar. Since this recipe uses no refined grains or added sugar, it is a diabetes-friendly snack when eaten in moderation.

In terms of heart health, Bajra Jhalmuri offers several benefits. Bajra contains magnesium, which supports healthy blood pressure, and soluble fiber, which helps reduce LDL (bad) cholesterol). The use of mustard oil in small amounts can also be heart-friendly because it provides omega-3 fatty acids, known to reduce inflammation. Overall, this dish can fit well into a heart-healthy diet.

For people with acidity or acid reflux, this snack is generally safe and soothing because bajra is naturally alkaline-forming and easy to digest once cooked well. The inclusion of cucumber and coriander also helps cool the stomach. However, the onions, chilli powder, or mustard oil may trigger acidity in sensitive individuals, so reducing these ingredients can make it gentler on the stomach.

Overall, Bajra Jhalmuri is a healthy, balanced snack offering fiber, minerals, hydration from raw veggies, and a natural flavour boost from spices. It supports diabetes management, heart health, and can be made suitable for those with acidity by adjusting spices. Enjoy it fresh and warm after mixing for the best taste and digestion.

Since bajra jhalmuri it is a Bengali snack, we have made use of mustard oil. As a more healthier option you can substitute it with olive oil.

Enjoy bajra jhalmuri | healthy Bengali Jhalmuri | jhalmuri with bajra snack | with step by step photos.

Bajra Jhalmuri, Healthy Bengali Jhalmuri recipe - How to make Bajra Jhalmuri, Healthy Bengali Jhalmuri

Ingredients

For Bajra Jhalmuri

1/2 cup whole whole bajra (black millet)
1/4 cup finely chopped tomato
1/4 cup finely chopped cucumber
1/4 cup finely chopped onion
2 tbsp finely chopped coriander (dhania)
1 tsp lemon juice

To Be Mixed Into A Masala Paste

1/2 tsp garam masala
1/2 tsp roasted cumin seeds (jeera) powder
1/4 tsp chilli powder
1 tsp mustard (rai / sarson) oil
salt to taste

Method

For bajra jhalmuri

To make bajra jhalmuri, soak the whole bajra in enough water for 8 hours. Drain well.
Combine the soaked bajra and enough water in a pressure cooker and pressure cook for 7 whistles.
Allow the steam to escape before opening the lid. Drain.
Transfer into a deep bowl, add the tomatoes, cucumber, onions, coriander, lemon juice and finally the masala paste and mix very well using your hands.
Serve bajra jhalmuri immediately.

Bajra Jhalmuri, Healthy Bengali Jhalmuri recipe with step by step photos

Like bajra jhalmuri

1. If you like the recipe, given below is the list to similar recipes :

To make masala paste for bengali jhalmuri

1. To make masala paste for healthy bengali jhalmuri, in a small bowl take cumin seed powder.
2. Add garam masala It will add earthy taste to our heatlhy jhalmuri.
3. Add chilli powder. You can adjust it according to your preference of spice.
4. Add mustard oil. Mustard oil is one of the main ingredients as it enhances and uplifts the taste of the whole dish.
5. Add salt.
6. Mix well. Keep aside.

Method for healthy bengali bajra jhalmuri

1. To make bajra jhalmuri, soak the whole bajra in enough water for 8 hours. Drain well. Combine the soaked bajra and enough water in a pressure cooker and pressure cook for 7 whistles.
2. Allow the steam to escape before opening the lid. Drain.
3. Transfer into a deep bowl.
4. Add tomatoes.
5. Add cucumber. It will give a nice crunch to bajra jhalmuri.
6. Add onions.
7. Add coriander. It will perk up the taste of the recipe by adding in freshness.
8. Add lemon juice.
9. Finally, add the masala paste.
10. Mix very well using your hands.
11. Serve healthy bengali jhalmuri immediately.

Health Benefits of Bajra Jhalmuri

1. Bajra Jhalmuri - for diabetes, healthy heart and cancer patients.
2. Gain all the protein and iron from this snack and kick off fatigue.
3. The enough fiber (2.8 g per serving) will keep you full for long hours and avoid unnecessary bingeing.
4. Diabetics and heart patients both can enjoy this healthy version of Bengali snack. Being devoid of poha, a high glycemic index food, this will help to keep blood sugar levels under check.
5. The vegetables along with lemon juice are a source of antixodants to build your immunity. Thus healthy individuals as well as those suffering from cancer patients can enjoy a portion of this snack.
6. Bajra is considered to be alkaline, thus good to curb acidity. Those suffering from frequent acidity bouts can adjust the spice as per their need before indulging into this snack.