# Makhana Paneer Bhel

> This vibrant bhel combines the light, airy crunch of popped makhana with protein-rich paneer and fresh vegetables. It is a wholesome everyday choice that brings a delightful mix of textures and flavors to your table.

- Category: Snacks
- Diet: Vegetarian
- Time: 21 min · Serves 2 · Easy
- Per serving: 353 kcal · 18 g protein · 31 g carbs · 19 g fat
- Tags: High Protein, High Fibre, Calcium
- Published: 2026-09-26
- Source: https://idyora.com/recipes/makhana-paneer-bhel-2

## Ingredients

### Base Ingredients
- 2 cups makhana (fox nuts)
- 100g paneer, cubed
- 1/4 cup roasted peanuts
- 1 tsp oil

### Fresh Additions
- 1 small onion, finely chopped
- 1 medium tomato, chopped
- 1/2 cup cucumber, chopped
- 2 tbsp fresh cilantro, chopped
- 1 tbsp lemon juice
- 1/4 cup sev (optional)

## Method

1. **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 satisfying [1].
2. **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 protein [2, 6].
3. **Assemble the Bhel.** In a large mixing bowl, combine the roasted makhana, sautéed paneer, peanuts, onion, tomato, and cucumber. Toss gently to combine.
4. **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.

## Tips

- Serve immediately after mixing to keep the makhana and sev crunchy.
- Adjust the amount of lemon juice to suit your preference for tanginess.
- If you have a nut allergy, you can omit the peanuts, as allergies to nuts and seeds affect a small portion of the population [4].

## How to serve

Serve this bhel as a refreshing afternoon snack alongside a warm cup of masala chai.

## Nutrients per serving

- Fibre: 6.6g
- Calcium: 254mg
- Iron: 0.7mg
- Sodium: 124mg
- Vitamin C: 4mg

## 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 vegetarians [1] [2]. Popped makhana, or fox nuts, are valued for their porous structure and contribute dietary fiber and minerals to the diet [3] [4]. Peanuts, botanically classified as legumes, provide healthy mono- and polyunsaturated fatty acids [5]. Including a serving of nuts and seeds daily is associated with various health benefits for those without allergies [5]. 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 intake [6] [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

1. [Paneer—An Indian soft cheese variant: a review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4008736/) — US National Institutes of Health
2. [Formulation and quality evaluation of (Pennisetum glaucum incorporated) value-added paneer by Response Surface Methodology](https://doi.org/10.33785/ijds.2021.v74i02.005) — Journal article, 2021
3. [Effect of popping on physicochemical, technological, antioxidant, and microstructural properties of makhana seed](https://doi.org/10.1111/jfpp.14787) — Journal article, 2020
4. [Exploring the underutilized novel foods and starches for formulation of low glycemic therapeutic foods: a review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC10160467/) — US National Institutes of Health, 2023
5. [Nuts and seeds – a scoping review for Nordic Nutrition Recommendations 2023 - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC10870978/) — US National Institutes of Health
6. [Biochemical Components of Makhana (Euryale ferox Salisb) and its Relevance to Anti-obesity Effect in Human](https://doi.org/10.18805/ajdfr.dr-1871) — Journal article, 2022