5 nutrient-packed foods to pair with puffed rice (murmura)

When it comes to desi snacks, puffed rice, or murmura, always tops the chart. It is said to be a rich source of fiber, protein, and carbohydrates. It is low in calories too. According to a study, puffed rice is obtained from pre-gelatinized milled parboiled rice, which is generally prepared by preconditioning of grains by hydrothermal treatment, followed by drying and milling. As a rich source of carbohydrates, they can fulfill the requirement of 60 to 70% of total energy needs. While they are rich in nutrients, there are foods that can be combined with puffed rice to make healthy meal options. Here are five foods that one can pair with puffed rice to make it even more nutritious.

They add crunch, protein, and healthy fats and together make for a perfect snack in the form of bhel. It is described as a functional food, which is rich in healthy fats, protein, fiber, vitamins, minerals, and bioactive compounds. They are a rich source of antioxidants including resveratrol, flavonoids, phenolic acids, and phytosterols, which help protect against oxidative stress and inflammation.
How to consume: Mix them with puffed rice along with salt, pepper, green chilli, and mustard oil and enjoy as an evening snack.

Along with salt and spices, curd and puffed rice make for a probiotic-rich snack. Curd is said to be a rich source of protein, calcium, potassium, and vitamins like B-complex and vitamin A. It contains beneficial bacteria (probiotics) that improve digestion, reduce gastrointestinal distress, and promote gut health by enhancing the balance of gut microbiota.
How to consume: Simply mix puffed rice, curd, and add some salt, pepper, and chilli powder. One can also add a tempering of mustard oil, mustard seeds, and curry leaves to it.

Combining moong sprouts along with onion and tomato to puffed rice make for a protein-packed chaat. According to a study, mung beans and their extracts have shown antidiabetic effects by lowering blood glucose, improving insulin levels, and enhancing glucose tolerance as well.
How to consume: Steam some moong sprouts and then add some salt, pepper, and lemon juice. Mix well and top it with puffed rice, coriander leaves, and sev. Mix well and enjoy it as chaat.

Veggies like onion, cucumber, tomato are rich in fiber and all other nutrients that together with puffed rice make for a healthy snack with zero cooking.
How to consume: Simply chop them and mix along with puffed rice, to it with raw mustard oil, salt, pepper, and pickle masala. Enjoy as an evening snack.

One can combine them together to make laddoos that are healthy and satiating. Jaggery is said to be rich in essential minerals such as calcium, iron, magnesium, potassium, phosphorus, zinc, and selenium, which contribute to bone strength, blood purification, immunity boosting, and nervous system support. As per Ayurveda, it is good for blood purification and helps treat bile-related disorders, and as a digestive stimulant that improves digestion and appetite.
How to consume: Simply melt some jaggery along with a teaspoon of ghee and once it starts forming single strings add puffed rice. Once they tighten, shape them into laddoos. Enjoy!

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.