Nutritional Secrets of Regional Indian Snacks
India’s diverse culinary landscape is filled with an array of snacks that are not only delicious but deeply rooted in the country’s traditions. Regional snacks like murukku, khakra, and bhel puri have been enjoyed for generations. However, with increasing awareness about health and nutrition, many people are looking for ways to make these snacks healthier without compromising on taste. Let’s explore the nutritional profile of these traditional snacks, how to elevate their health quotient, and some recipes that transform these snacks into nutritious versions.
Murukku: A Crunchy Southern Delight
Murukku, a popular snack from South India, is made primarily from rice flour and urad dal (black gram) flour, which is seasoned with cumin, sesame seeds, and spices before being deep-fried into crunchy spirals. While its flavor is unbeatable, murukku’s deep-frying process can make it high in unhealthy fats.
Making Murukku Healthier:
- Use alternative flours: Replace rice flour with a mix of whole wheat flour, millet flour (ragi, jowar, or bajra), or oats flour. These flours are higher in fiber and provide additional nutrients like iron and calcium.
- Baking instead of frying: Baking the murukku instead of deep-frying can significantly reduce the fat content, making it a heart-healthy option.
- Adding seeds: Incorporate chia seeds, flaxseeds, or pumpkin seeds to boost the omega-3 content and increase fiber.
Nutritional Profile: (Values are given in approximation)
- Calories (1 serving – approx. 50g): 250-300 kcal
- Carbohydrates: 40g
- Protein: 6g
- Fat: 12g (majorly due to frying)
Fiber: 2g
Healthy Baked Murukku Recipe:
Ingredients:
- 1 cup whole wheat flour
- 1 cup ragi flour
- ¼ cup urad dal flour
- 2 tsp sesame seeds
- 1 tsp cumin seeds
- 1 tsp carom seeds (ajwain)
- 2 tbsp olive oil
- Salt and spices to taste
- Water as needed
Instructions:
Mix the flours, sesame seeds, cumin seeds, carom seeds, salt, and spices in a bowl. Add olive oil and knead into a dough using water. Shape the dough into murukku spirals using a murukku press. Place the spirals on a baking sheet lined with parchment paper and bake at 180°C for 20-25 minutes until golden brown. Let it cool and enjoy a crispy, healthy snack.
Khakra: Gujarat’s Crispy Flatbread
Khakra is a thin, crisp flatbread from Gujarat, typically made from whole wheat flour. It is traditionally cooked on a tava (griddle) and pressed down to achieve its crispness. Though khakra is considered a healthier option compared to many deep-fried snacks, it can still be made even more nutritious.
Making Khakra Healthier:
- Incorporate millet flours: Mix whole wheat flour with bajra or jowar flour for more fiber and essential minerals like magnesium and iron.
- Add greens or vegetables: You can knead the dough with pureed spinach, beetroot, or carrots to increase the vitamin and antioxidant content.
Reduce oil: Use minimal oil when making khakra and opt for healthier options like olive oil or avocado oil.
Nutritional Profile:
- Calories (1 piece): 60-80 kcal
- Carbohydrates: 14g
- Protein: 2-3g
- Fat: 1-2g
- Fiber: 1.5g
Vegetable Millet Khakra Recipe:
Ingredients:
- ½ cup whole wheat flour
- ½ cup jowar flour
- ¼ cup pureed spinach
- 1 tsp cumin seeds
- 1 tsp sesame seeds
- 1 tsp olive oil
- Salt to taste
- Water as needed
Instructions:
Mix the flours, cumin seeds, sesame seeds, salt, and olive oil. Add spinach puree and water to knead into a soft dough. Roll out the dough into thin discs and cook on a hot tava, pressing with a cloth until crispy. Serve with chutney or yogurt for a balanced snack.
Bhel Puri: A Tangy Street Snack
Bhel puri, a staple of Indian street food, is a tangy, crunchy snack made from puffed rice, sev, and a mix of vegetables like onions, tomatoes, and potatoes. While the puffed rice and vegetables provide a relatively healthy base, the addition of fried sev and sweet tamarind chutney often makes bhel puri higher in refined carbs and sugar.
Making Bhel Puri Healthier:
- Switch to roasted ingredients: Replace fried sev with roasted chana dal or puffed quinoa to keep the crunch while boosting protein and fiber content.
- Add healthy fats: Incorporate chopped avocados or sprinkle some roasted nuts and seeds to increase healthy fats and make it more satiating.
Use a low-sugar chutney: Prepare tamarind chutney with dates or jaggery instead of refined sugar for a more nutritious sweet-tangy flavor.
Nutritional Profile:
- Calories (1 plate): 150-200 kcal
- Carbohydrates: 30g
- Protein: 3g
- Fat: 5g
Fiber: 2g
Nutritious Bhel Puri Recipe:
Ingredients:
- 2 cups puffed brown rice
- ½ cup roasted chana dal
- 1 small onion, finely chopped
- 1 small tomato, finely chopped
- 1 boiled potato, diced
- 1 tsp roasted peanuts
- ½ avocado, diced
- 2 tbsp homemade tamarind chutney (using dates or jaggery)
- Chopped cilantro and green chilies for garnish
- Chaat masala to taste
Instructions:
In a large bowl, mix the puffed brown rice, roasted chana dal, onions, tomatoes, and potatoes. Add peanuts, avocado, and tamarind chutney, and toss everything together. Garnish with cilantro, green chilies, and a sprinkle of chaat masala before serving.
Regional Indian snacks like murukku, khakra, and bhel puri offer a rich cultural experience, but they can be high in unhealthy fats, refined carbs, and sugars. By using alternative flours, healthier fats, and roasting instead of frying, these snacks can be transformed into nutritious, guilt-free treats. With a little creativity, you can enjoy these beloved snacks without compromising on health.
