Pani Puri, a popular street food from the Indian subcontinent, is a delightful snack loved by many. Known by various names such as Gol Gappa in North India and Puchka in West Bengal, this dish consists of crisp, hollow puris filled with a spicy mixture of mashed potatoes, chickpeas, and tangy tamarind chutney, served with chilled, flavored water known as "pani." It’s a perfect blend of textures and flavors, making it a favorite at festivals, celebrations, and casual gatherings.
Pani Puri has a rich history that dates back to ancient India. Some legends suggest that it originated in the Magadha region, where it was prepared for the royal families. Over time, it spread across the country, evolving into various regional versions. Today, Pani Puri is not just a street food but also a beloved snack in Indian households, celebrated for its ability to bring people together through shared culinary experiences.
Ingredients:
- For the Puri:
- 1 cup semolina (suji)
- 1/2 cup all-purpose flour
- 1/2 tsp salt
- 1/2 tsp baking soda
- Water (as needed)
- Oil (for frying)
- For the Filling:
- 1 boiled potato, mashed
- 1/2 cup boiled chickpeas
- 1/2 cup tamarind chutney
- 1/2 cup mint-coriander chutney
- 1/2 cup chopped onions
- 1/2 cup chopped tomatoes
- 1/2 tsp cumin powder
- 1/2 tsp red chili powder
- 1/2 tsp chaat masala
- Salt (to taste)
- For the Pani
- 1/2 cup mint-coriander chutney
- 4 cups water
- Salt (to taste)
Instructions:
1. Make the Puri:
- In a bowl, combine semolina, all-purpose flour, salt, and baking soda. Mix well.
- Gradually add water to form a stiff dough. Cover with a damp cloth and let it rest for 20-30 minutes.
- Heat oil in a deep frying pan over medium heat. Roll small portions of dough into puris and fry until golden brown. Drain on paper towels.
2. Prepare the Filling:
- In a mixing bowl, combine mashed potato, boiled chickpeas, onions, tomatoes, cumin powder, red chili powder, chaat masala, salt, and tamarind chutney. Mix thoroughly.
3. Make the Pani:
- Blend mint-coriander chutney with water and salt until smooth. Strain if desired.
4. Assemble:
- Make a small hole in each puri, fill it with the prepared mixture, and dip in the pani. Serve immediately.
Nutrition Value:
1. for the puri:
- 1 cup semolina (suji):
- Calories: 601
- Carbohydrates: 122g
- Protein: 17g
- Fat: 1g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: B vitamins (B1, B2, B3)
- Minerals: Iron, magnesium, phosphorus
- Nutritional benefit: Rich in carbohydrates for energy and contains some protein and fiber, promoting digestive health.
- 1/2 cup all-purpose flour:
- Calories: 228
- Carbohydrates: 47g
- Protein: 6g
- Fat: 0.5g
- Sodium: 0.3mg
- Cholesterol: 0mg
- Vitamins: B vitamins
- Minerals: Iron, calcium
- Nutritional benefit: Provides energy and contributes to overall nutrient intake.
- 1/2 tsp salt:
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 581mg
- Cholesterol: 0mg
- Vitamins: N/A
- Minerals: N/A
- Nutritional benefit: Enhances flavor; excessive intake can lead to health issues.
- 1/2 tsp baking soda:
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 629mg
- Cholesterol: 0mg
- Vitamins: N/A
- Minerals: N/A
- Nutritional benefit: Acts as a leavening agent, helping puris become crispy.
- Water (as needed):
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: N/A
- Minerals: N/A
- Nutritional benefit: Essential for hydration and helps bind ingredients.
- Oil (for frying):
- Calories: varies by type
- Carbohydrates: 0g
- Protein: 0g
- Fat: varies by type
- Sodium: varies by type
- Cholesterol: varies by type
- Vitamins: Vitamin E (varies by type)
- Minerals: N/A
- Nutritional benefit: Provides essential fatty acids and adds flavor; use in moderation.
2. for the filling:
- 1 boiled potato, mashed:
- Calories: 134
- Carbohydrates: 31g
- Protein: 3g
- Fat: <1g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B6
- Minerals: Potassium, magnesium
- Nutritional benefit: Source of carbohydrates and potassium, supporting energy and muscle function.
- 1/2 cup boiled chickpeas:
- Calories: 134
- Carbohydrates: 22.5g
- Protein: 7.5g
- Fat: <1g
- Sodium: 180mg
- Cholesterol: 0mg
- Vitamins: B vitamins (folate, B6)
- Minerals: Iron, magnesium, zinc
- Nutritional benefit: High in protein and fiber, promoting satiety and digestive health.
- 1/2 cup tamarind chutney:
- Calories: approximately 200
- Carbohydrates: varies
- Protein: varies
- Fat: varies
- Sodium: varies
- Cholesterol: 0mg
- Vitamins: Vitamin C
- Minerals: Calcium, potassium
- Nutritional benefit: Provides a tangy flavor and antioxidants, enhancing overall dish flavor.
- 1/2 cup mint-coriander chutney:
- Calories: approximately 50
- Carbohydrates: varies
- Protein: varies
- Fat: varies
- Sodium: varies
- Cholesterol: 0mg
- Vitamins: Vitamins A, C
- Minerals: Iron, calcium
- Nutritional benefit: Adds fresh flavor and nutrients, aiding digestion.
- 1/2 cup chopped onions:
- Calories: 32
- Carbohydrates: 7g
- Protein: 1g
- Fat: <1g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B vitamins
- Minerals: Calcium, potassium
- Nutritional benefit: Contains antioxidants and may help reduce inflammation.
- 1/2 cup chopped tomatoes:
- Calories: 13
- Carbohydrates: 3g
- Protein: 1g
- Fat: <1g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Vitamins A, C
- Minerals: Potassium, folate
- Nutritional benefit: Low in calories and rich in antioxidants, promoting heart health.
- 1/2 tsp cumin powder:
- Calories: <5
- Carbohydrates: 1g
- Protein: <1g
- Fat: <1g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: B vitamins
- Minerals: Iron, manganese
- Nutritional benefit: Aids digestion and adds flavor, with anti-inflammatory properties.
- 1/2 tsp red chili powder:
- Calories: <5
- Carbohydrates: 1g
- Protein: <1g
- Fat: <1g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamins A, C
- Minerals: Iron
- Nutritional benefit: Contains capsaicin, which may boost metabolism and provide pain relief.
- Salt (to taste):
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: varies
- Cholesterol: 0mg
- Vitamins: N/A
- Minerals: N/A
- Nutritional benefit: Enhances flavor; moderation is key for health.
3. for the pani:
- 1/2 cup mint-coriander chutney:
- (Same as previously mentioned for the filling)-
- 4 cups water:
- Calories: 0
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: N/A
- Minerals: N/A
- Nutritional benefit: Essential for hydration and helps with digestion.
- Salt (to taste):
- (Same as previously mentioned)
This breakdown provides detailed nutritional information and benefits for each ingredient in Pani Puri. Let me know if you need anything else!
Comments