How many calories does one serving of   Fruit and Vegetable Bhel have?

One serving of  Fruit and Vegetable Bhel gives 92 calories. Out of which carbohydrates comprise 80 calories, proteins account for 12 calories and remaining calories come from fat which is 2 calories.  One serving of  Fruit and Vegetable Bhel provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Fruit and Vegetable Bhel  recipe serves 4. 

92 calories for 1 serving of Fruit and Vegetable Bhel, Cholesterol 0 mg, Carbohydrates 17.9g, Protein 3.2g, Fat 0.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Fruit and Vegetable Bhel.

See fruit and vegetable bhel | healthy fruit bhel | fruit and vegetable chaat | with amazing 18 images. 

fruit and vegetable bhel is a very healthy version of Mumbai roadside bhel puri. We have converted this high calorie fat laden bhel puri recipe to a low calorie healthy fruit and vegetable bhel.

Lets see how this is a healthy fruit bhel? We have reduced the amount of puffed rice, avoided the papdi, sev and calorie laden sweet chutney. This now makes the fruit and vegetable bhel good for weight loss and a smart way of adding fruits to your diet. 

Puffed rice is mixed with fibre-rich sprouts and fruits to satisfy for your craving for chaat recipes. I've added mixed sprouts in this fruit and vegetable chaat as they are easier to digest and also abound in nutrients like protein, calcium, iron and Vitamin C . Mixed with fruits like apple, orange and pomegranate and flavoured with lemon juice it makes a tantalizingly chatpata snack that’s sure to lift your spirits.

Is Fruit and Vegetable Bhel healthy ?

Yes for some and no for others.

Let's understand the Ingredients.

What's good.

Sprouts ( mixed sprouts) : Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.  On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin A, Vitamin C, Vitamin E, Vitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts. 

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Pomegranate, Anar : Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. A study conducted on athletes stated that pomegranates if taken 30 minutes before exercise, significantly enhances the blood flow to the exercising muscles. High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation and good for heart. See detailed benefits of pomegranate. 

Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple. 

What's the problem?

Puffed rice (Kurmura, murmura, mamra): Puffed rice isn’t a very wholesome cereal, as it is devoid of most nutrients including protein and fiber. So it is best avoided by weight watchers and diabetes. However if you wish to consume it occasionally, the best idea would be to add in ingredients like sprouts, fruits and /or veggies to puffed rice and create a dish which is flavourful and more healthy. But for an ingredient (puffed rice) to qualify for weight loss, low calorie isn’t the only green signal. Protein and fiber are equally important. The ingredients should be a good source of these 2 key nutrients as well. Protein is required to build muscle and aid in weight loss, while fiber is needed to keep you full for long hours and avoid binge eating. See is puffed rice healthy?

Can diabetics, heart patients and over weight individuals have Fruit and Vegetable Bhel ?

Yes, as we have added lots of fruits, sprouts and vegetables to the bhel. Note, consume it occasionally.