Volume II · 10.08

Sattvic Murmura Bhel (Soft)

Name: Sattvic Murmura Bhel (Soft)
Yield: 4 servings
Ingredients: Puffed rice (murmura / laja) — 4 cups (100 g); Potato — 1 small, boiled, diced (80 g); Cucumber — diced (60 g); Pomegranate arils — ¼ cup (40 g); Coriander leaves — ¼ cup (10 g); Lemon juice — 1 tbsp (15 ml); Rock salt (sendha namak) — ⅓ tsp (2 g); Cumin (jeera) — ¼ tsp roasted (1 g); Ghee (cow) — 1 tsp (5 g)

Evening Snacks (Steamed, Baked & Light)Snack

Serves: 4
Portion: ≈60 g
Time: 10 min
Texture: Crisp-soft
Season: Spring–summerAutumn
Dosha: Vata
Pitta
Kapha
Light

Ingredients

What you need

Custom servings

Ingredients for 4 servings
Ingredient	Household measure	Quantity (4 servings)	Café batch ×5
Puffed rice (murmura / laja)	4 cups	100 g	500 g
Potato	1 small, boiled, diced	80 g	400 g
Cucumber	diced	60 g	300 g
Pomegranate arils	¼ cup	40 g	200 g
Coriander leaves	¼ cup	10 g	50 g
Lemon juice	1 tbsp	15 ml	75 ml
Rock salt (sendha namak)	⅓ tsp	2 g	10 g
Cumin (jeera)	¼ tsp roasted	1 g	5 g
Ghee (cow)	1 tsp	5 g	25 g

Method

How to cook it

Step 1: Warm murmura in ghee 2 minutes.
Step 2: Toss with potato, cucumber, pomegranate, coriander, cumin, salt, lemon.
Step 3: Serve immediately.

Nutrition

Per serving, estimated

121kcal

Energy

2.6g

Protein

1.5g

Fat

25.6g

Carbohydrate

1.3g

Fibre

0.5g

Salt

Where the energy comes from

Protein and carbohydrate × 4 kcal/g, fat × 9 kcal/g

Estimated from IFCT 2017 / USDA composition tables; not for clinical use.

Variations & further ideas

Also good this season

Vol I · Mar 1

March

Jau (Barley)–Moong Savoury Porridge

BreakfastSpring–summer

Vata
Pitta
Kapha

184 kcal6.5 g proteinSoft porridge

View recipe →

Vol I · Mar 2

March

Lauki–Chana Dal

Lunch · DalSpring–summer

Vata
Pitta
Kapha

162 kcal7.1 g proteinSoft

View recipe →

Vol I · Mar 3

March

Karela with Jaggery & Fennel (Soft)

Lunch · SabziSpring–summer

Vata
Pitta
Kapha

97 kcal1.5 g proteinSoft

View recipe →

Vol I · Mar 4

March

Holi Thandai (warm or room temperature)

Evening · DrinkSpring–summer

Vata
Pitta
Kapha

224 kcal8.6 g proteinSmooth liquid

View recipe →

Sattvic Murmura Bhel (Soft)

What you need

How to cook it

Per serving, estimated

Where the energy comes from

Variations & further ideas

More from Evening Snacks (Steamed, Baked & Light)

Khandvi (Soft Gram-Flour Rolls)

Steamed Arbi Patra (Colocasia-Leaf Rolls)

Moong Sundal (Soft)

Steamed Kosambari (Moong Dal Salad)

Also good this season

Jau (Barley)–Moong Savoury Porridge

Lauki–Chana Dal

Karela with Jaggery & Fennel (Soft)

Holi Thandai (warm or room temperature)