Before You Start
No chilli heat
This recipe contains no chilli ingredients. If you prefer a spicy kick, add 1/2 teaspoon of finely chopped green chilli or a pinch of red chilli powder during step 3.
21 mins in total
21 mins hands-on (chopping and cooking).
Contains: Milk (dairy), Peanuts
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
Base Ingredients
Fresh Additions
Make It a Meal
Serve as a light afternoon snack or alongside a bowl of lentil soup for a balanced meal.
Serve this bhel as a refreshing afternoon snack alongside a warm cup of masala chai.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Step by Step Instructions
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Roast the Makhana
In a dry pan, roast the makhana on low heat until they become crisp and crunchy. Popping makhana creates a highly porous structure that is light and satisfying1.
Done when: The makhana should snap easily between your fingers and sound hollow when tapped. Do not rush this on high heat, or the outside will burn while the inside stays chewy.
8 mins hands-on
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Sauté the Paneer
Heat a teaspoon of oil in the same pan and lightly sauté the paneer cubes until they are golden brown. Paneer is a valuable source of protein2,6.
Done when: The paneer cubes should have a light golden-brown crust on at least two sides. Avoid overcrowding the pan to ensure they sear evenly rather than steaming.
5 mins hands-on
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Assemble the Bhel
In a large mixing bowl, combine the roasted makhana, sautéed paneer, peanuts, onion, tomato, and cucumber. Toss gently to combine.
Done when: The vegetables should be evenly distributed throughout the mixture. Avoid over-tossing, as the makhana can break into smaller pieces if handled too roughly.
5 mins hands-on prep
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Season and Serve
Add the lemon juice, chopped cilantro, and a pinch of salt. Mix well and top with sev if desired before serving immediately.
Done when: The ingredients should smell fresh and zesty from the lemon juice. Serve immediately, as the makhana will lose its crunch quickly once it absorbs moisture from the tomatoes and cucumber.
3 mins hands-on prep
“Good food is a step towards a healthier, happier you.”
Enjoy!Why It's Good for You
This dish is a nutrient-dense snack that incorporates several wholesome ingredients. Paneer is an indigenous soft cheese that serves as an excellent source of protein for vegetarians1,2. Popped makhana, or fox nuts, are valued for their porous structure and contribute dietary fiber and minerals to the diet3,4. Peanuts, botanically classified as legumes, provide healthy mono- and polyunsaturated fatty acids5. Including a serving of nuts and seeds daily is associated with various health benefits for those without allergies5. The addition of fresh tomatoes and lemon juice contributes vitamin C, rounding out the profile of this snack. Because this recipe is rich in minerals and protein, it can be a balanced part of your daily intake6,5,2. If you are managing specific health conditions, please discuss your dietary choices with a registered dietitian or your doctor to ensure they align with your individual needs.
Sources
6
- Paneer—An Indian soft cheese variant: a review - PMCUS National Institutes of Health
- Formulation and quality evaluation of (Pennisetum glaucum incorporated) value-added paneer by Response Surface MethodologyJournal article, 2021
- Effect of popping on physicochemical, technological, antioxidant, and microstructural properties of makhana seedJournal article, 2020
- Exploring the underutilized novel foods and starches for formulation of low glycemic therapeutic foods: a review - PMCUS National Institutes of Health, 2023
- Nuts and seeds – a scoping review for Nordic Nutrition Recommendations 2023 - PMCUS National Institutes of Health
- Biochemical Components of Makhana (Euryale ferox Salisb) and its Relevance to Anti-obesity Effect in HumanJournal article, 2022
