Puffed rice salad
Puffed rice salad, commonly known as Bhel Puri, is a beloved Indian chaat that combines crispy puffed rice with tangy tamarind chutney, spicy green chutney, onions, tomatoes, and crunchy sev (fried chickpea noodles). Hailing from the bustling street food stalls of Mumbai, it's a quick, flavorful snack that perfectly balances sweet, sour, spicy, and salty notes in every bite.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich snack, offering quick energy from the puffed rice and sev, with moderate fiber from the vegetables and minimal protein. A typical street-style serving contains roughly 200-300 calories, making it a light yet satisfying option.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 5 g |
| Carbs | 45 g |
| Fat | 7 g |
| Fiber | 4 g |
| Sugar | 8 g |
| Sodium | 650 mg |
| Potassium | 350 mg |
| Iron | 3 mg |
| Vitamin C | 15 mg |
| Calcium | 80 mg |
| Magnesium | 60 mg |
| Phosphorus | 120 mg |
| Folate | 40 µg |
| Vitamin B6 | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What makes Bhel Puri unique is its textural symphony—the airy puff of rice contrasts with the crisp sev and soft vegetables, creating a dynamic eating experience. Nutritionally, it's a clever way to incorporate raw vegetables and legume-based snacks into a flavorful format, making it a more nutrient-dense street food choice.
