A bite of Pani Puri is like a little celebration of flavors, making it one of the most adored snacks in India. It’s a delightful burst of flavors and textures, making it a popular choice for people of all ages across the globe. It gives a crispy crunch with a spicy, tangy burst in the mouth, for which the snack is famous for. There are many regional variations of Pani Puri. Each region adds its twist to the filling and the flavor of the water.
Pani Puri consists of small, round, hollow puris that are crispy on the outside. These puris are filled with a mixture of spicy, tangy, and savory water (pani), along with ingredients like boiled potatoes, chickpeas, and tangy tamarind chutney. To make the snack healthier it is advised to add sprouted chickpea or sprouted green gram.
Health Benefits of Pani Puri with Sprouted Green Moong
1. Nutrient-Rich Profile
- Vitamins and Minerals: Pani puri is already a source of vitamins such as vitamin C, iron, and calcium due to its ingredients like tamarind and spices. Adding sprouted green moong enhances this profile, providing additional nutrients like potassium, magnesium, and fiber.
- Protein Source: Sprouted moong is high in plant-based protein (approximately 24 grams per 100 grams), making it an excellent addition for vegetarians and vegans.
2. Aids Digestion
- The combination of spices in the pani (spiced water) and the fiber from both the puri and sprouted moong promotes digestive health. Ingredients like cumin and coriander help stimulate digestive enzymes, reducing issues such as bloating and constipation.
3. Supports Weight Management
- Pani puri with sprouted moong is relatively low in calories (about 30-50 calories per serving) while being high in fiber. This combination helps you feel full longer, which can reduce overall calorie intake and assist in weight loss efforts.
4. Regulates Blood Sugar Levels
- The spiced water used in pani puri contains ingredients that may help regulate blood sugar levels, such as ginger and black pepper. The fiber content from the sprouted moong also aids in stabilizing blood sugar levels.
5. Reduces Inflammation
- The herbs used in the spiced water, particularly mint and coriander, have anti-inflammatory properties. This can contribute to overall health by reducing inflammation throughout the body.
6. Hydration Boost
- The pani itself is hydrating, especially when infused with spices and herbs. Proper hydration is crucial for maintaining bodily functions and can support weight loss efforts as well.
7. Antioxidant Properties
- Sprouted moong contains antioxidants that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases.
Conclusion
Incorporating sprouted green moong into pani puri not only enhances its nutritional value but also offers multiple health benefits ranging from improved digestion to better weight management. This combination makes for a delicious yet healthy snack option that can be enjoyed without guilt.
The puri is delicately cracked open at the top and stuffed with the filling. Then, it’s dunked into the spicy pani, which can range from mildly tangy to intensely spicy, depending on the requirement. The combination creates an explosion of flavors in every bite.
To Prepare the Pani:
Instructions:
Coriander (Cilantro):
- Wash the coriander bunch thoroughly to remove any dirt.
- Hold the bunch by the thick stems.
- Using a sharp knife, cut off the thick stems, leaving mostly the leaves and tender stems.
- You can further chop the leaves and tender stems as needed for your recipe
Mint(Pudina):
- Rinse the mint bunch under cold water.
- Pluck the leaves from the thick stems by holding the stem with one hand and pulling the leaves off with the other hand.
- Discard the thick stems.
- Use the mint leaves as needed.
- Cut only the hard stem of mint leaves (use the soft stems).
- (Note: Hard mint stems give a bitter taste to the tangy water).
- Thoroughly clean the Mint leaves, Coriander leaves, green chilies, and ginger. Drain all the water, and gently pat dry with a dry soft cloth
- Roughly chop the coriander leaves with soft stems and mint leaves only for a delicious tangy water (Pani).
- De-stem the green chilies/Jalapenos and chop them or slit them.
- De-skin the ginger with the help of a spoon or a peeler.
- Roughly chop ginger and chilies with a clean cutting board and Knife.
- Add tamarind pulp. For tamarind pulp, which is precooked, is recommended for the organic and preservative free food for good health
For the Pani (Flavored Water):
Ingredients:
- 1 cup mint leaves 1 cup coriander leaves
- 2-3 Green chilies 1 inch ginger piece
- Tamarind pulp – 1 tbs Lemon Juice – 1tbs
- 1 teaspoon roasted cumin powder Black salt – 1tbs
- 3 to 4 cups of Cold water (as needed) Salt to taste
- Empty all the chopped ingredients namely, Coriander leaves, mint leaves, ginger and chilly into a mixer Jar.
- Add salt, tamarind into the mixer jar along with the chopped coriander leaves, mint leaves, ginger and chilly
- In a large bowl, mix the paste with lemon juice, roasted cumin powder, black salt, and regular salt. Add water and mix well. Adjust seasoning to taste.
- Then mix the smooth paste with 3 cups of mineral water in a mixer jar
- Add roasted cumin powder, tamarind pulp, lemon juice and salt.
- Add ice cubes if desired and chill in the refrigerator.
- Wash and clean 2 medium sized potatoes. Peel the potatoes with a peeler.
- Cut them into pieces. In order to retain the color of potatoes immerse the pieces in fresh water.
- Boil the chopped potatoes pieces in an instant pot or a pressure cook in a cooker until nicely cooked. (Note : If pressure cooker allow 5 to 6 whistles). Switch of the gas and let the cooker cool down.
- Remove the potate pieces from the cooker and drain the water. Keep aside.
ONION:
- Peel the outer skin. Peel 2 medium sized onion, wash properly. (Note : Onion is optional). Finely chop the onion
- Keep the chopped onion aside.
Preparation of Green Moong sprout:
- Rinse thoroughly half cup of green gram in cold water.
- Soak the green gram overnight in mineral water (8 Hours) until soft. (Note: this procedure should be done 2 days before the pani puri preparation day)
- Drain the water and set aside to allow it to sprout in a wet cloth overnight and cover it with a lid. Keep aside the sprouted moong.
Preparation of filling mixture:
- Wash some coriander leaves and finely chop them.
- Mix well ingredients together (namely boiled and chopped potatoes),1/2 teaspoon red chili powder, and a teaspoon roasted cumin powder including salt as per taste.
- Add the sprouted green Moong.
- Marinate and set aside.
For Garnishing:
- 1/4 grated carrot
- 1/4 cup grated beetroot
- 1/2 chopped onion
- 1/2 cup finely chopped coriander
- 1/2 cup kara Sev
- Keep aside the marinated potato and sprouted moong, chopped onion, chopped coriander , fried sev and boondi separately.
Preparation directions for Puri.
- Preheat your PHILIPS Air Fryer NA120/00 air fryer to 180°C (350°F).
- Arrange the pani puri pellets in the air fryer basket in a single layer. Make sure they are not overlapping to ensure even cooking. Air-fry Bogatchi’s pani puri pellets.
- Cook the pani puri pellets for about 5-7 minutes. Check them after 5 minutes to see if they are puffed up and golden brown. If they need more time, continue cooking for an additional 1-2 minutes.
- If needed, shake the air fryer basket halfway through the cooking process to ensure even cooking.
Serving Instructions:
- Make a small hole in the center of each puri.
Seasoning tips:
For filling:
- Take a spoon full of potato-moong mixture and insert into the whole in the puri gently without breaking the puris
- Season each filled puri with small quantity of grated carrots, grated beetroots, chopped cilantro, chopped onion(optional) and Kara Sev.
- Pour a laddle full of prepared Chilled pani and enjoy immediately.
- Besan balls (Boondi) are made from fried chickpea powder paste made of water, salt and paprika powder. Usually deep fried in oil.
- Fill small amount of the marinated potato mixture and sprouted green moong into each
Potential Side Effects of Consuming Pani Puri with Sprouted Moong
1. Gastrointestinal Issues
- Gas and Bloating: The combination of fried puris and the high fiber content from sprouted moong can lead to gas and bloating, especially if consumed in large quantities or by individuals not accustomed to high-fiber foods.
- Loose Motions: Eating pani puri from unhygienic sources can introduce pathogens that may cause diarrhea. The raw ingredients in the chutneys, particularly if not prepared properly, can also lead to gastrointestinal disturbances.
2. Risk of Infection
- Contaminated Water: Pani puri is often prepared with water that may not be safe for consumption. Contaminated water can lead to infections and foodborne illnesses. It is crucial to ensure that the water used is filtered and safe.
3. High Caloric Intake
- Weight Gain: Regular consumption of pani puri, especially in large quantities, can lead to excessive calorie intake due to the fried nature of the puris and added sugars in chutneys. This can contribute to weight gain over time.
4. Allergic Reactions
- Some individuals may have allergies or intolerances to specific ingredients used in pani puri, such as gluten (in the puris) or certain spices. This could lead to allergic reactions, including skin rashes or digestive issues.
5. Heartburn and Acidity
- The spicy nature of the pani and certain chutneys can trigger heartburn or acidity in susceptible individuals. Those with a history of gastroesophageal reflux disease (GERD) should consume it cautiously
Click here to buy the best blender jar from WonderChef.
Click here to buy the 14 in 1 Multipurpose Chopper.