Pani Puri Calories: How to Make a Healthy Pani Puri Recipe and Its Benefits

Pani puri is a favourite snack, a joy in the form of a crunchy puri with spicy, tangy water and delicious fillings.

When it is sold on the roadside stalls or homemade, it is difficult to resist the burst of flavours with each bite.

However, like most deep-fried dishes, pani puris are often high in calories, fatty foods, and processed carbohydrates.

What would you do otherwise, then, to have the same delicious treat without the guilt? In this blog, we will show you how to make healthier pani puri so you can enjoy this staple without the extra calories.

Let’s get started!

The Nutritional Breakdown of Traditional Pani Puri

It is necessary to know the nutritional value of pani puri so we can discuss a healthier version. Every puri is usually deep-fried, which adds to its high-calorie and fat content.

An average 100 gram serving of pani puri (roughly 3 to 6 pieces depending on the size) might consist of:

• Calories: 300-355 kcal
• Fat: 10-15 grams
• Carbohydrates: 30-40 grams

In deep-frying, a lot of oil is used, and puris are consequently high in unhealthy fats and calories.

This is okay as a snack once in a while, but when one consumes it more than once, the risk of excessive calorie intake is high, which can lead to weight gain and other health complications over time.

Aashirvaad Atta with Multigrains has partnered with popular dietitians to launch the My Meal Plan test. It identifies your daily fibre intake and then creates a diet that suits you.

Why Choose a Healthier Version of Pani Puri?

Pani puris are incredibly delicious; however, the deep-frying version contains excessive levels of unhealthy fat and calories.

A habitual intake of them may cause weight gain, high cholesterol and higher chances of heart diseases, especially when taken along with other high-calorie food items.

The reasons why you should opt for a healthier version are as follows:

• Cutting down on calories: Deep frying must be replaced by baking or air frying, and whole wheat must be used as a foundation instead of refined flour.
• Cut down the consumption of unhealthy fats: When frying or air frying the puris, avoid the use of unhealthy fats such as deep-frying oil, and use the healthier oils such as olive oil.
• Add more nutrients: To increase the nutritional value of the fillings, add vegetables that are high in fibre (e.g., peas, carrots and chickpeas).
• Maintain authentic flavour: Add the spice seasoning and refreshing mint water to keep the original flavour and make it healthier.

How to Make Healthy Pani Puri

Do you want to make pani puri healthier?

The following is a step-by-step procedure for preparing this legendary snack while frugally reducing fat without compromising flavour.

Serving Size: 12-15 pani puris

Total time: 40-45 minutes

Puri Ingredients:

• 1 cup Aashirvaad Shudh Chakki Atta
• 1/4 teaspoon baking soda (to provide crispy texture)
• 1/2 Aashirvaad Himalayan Pink Salt
• 1 tablespoon olive oil
• Water (for kneading the dough)

Ingredients for Filling:

• 2 large boiled potatoes, mashed.
• 1/2 cup cooked chickpeas
• 1 tablespoon olive oil
• 1/2 teaspoon cumin powder
• 1/2 teaspoon Aashirvaad Coriander Powder
• 1/2 teaspoon black salt
• Fresh cilantro, chopped
• 1/2 teaspoon Aashirvaad Kashmiri Mirch powder
• 1 tablespoon lemon juice

Ingredients for Pani (Water):

• 1 cup fresh mint leaves
• 1 tablespoon tamarind paste
• 1/2 teaspoon cumin powder
• 1/2 teaspoon black salt
• 1/2 teaspoon chaat masala
• Water (adjust to taste)

Directions:

1. Prepare the Puri Dough:
2. Add the whole wheat flour, the salt and the baking soda to a bowl. Add olive oil and rub it on the flour until the mixture is crumbly.
3. Place a little water at a time, kneading the dough until it is tight. Sit in a moist cloth (30 minutes).

Prepare the Filling:

• Heat some olive oil in a pan, then add the cumin seeds. Once they begin to crackle, add cumin powder, coriander powder and red chilli powder.
• Add the chickpeas, mashed potatoes, and peas, and stir. Several minutes are required to cook, mix the flavours, and add lemon juice and cilantro. Set aside to cool.

Prepare the Pani:

• Put mint leaves, tamarind paste, cumin powder, black salt and chaat masala in a blender. Blend and refrigerate to cool.

Make the Puris:

• Make the dough, roll it into balls, and roll each ball thin with a rolling pin until all are done.

• Air Frying: Turn the air fryer to 350 °C (175 °C). Put the rolled puris in the air fryer basket, lightly spray them with olive oil, and air-fry for 8-10 minutes, or until golden and crispy.
• Baking: Preheat the oven to 375°F (190°C). Put the puris on a baking tray lined with parchment paper, brush them lightly with olive oil, and bake for 15-20 minutes, turning them over halfway through until they become crisp and golden.

Assemble the Pani Puri:

• Prick a small piece in the centre of each puri. Fill the potato-chickpea mixture, drizzle with iced mint pani and serve immediately.

Health Benefits of Healthy Pani Puri

The given street food can be much healthier when you substitute deep-fried puris for baked or air-fried puris, use whole wheat flour, and choose healthy fillings.

The justification behind the fact that the ingredients used in this recipe are healthy is as follows:

#1 Whole Wheat Flour

Whole wheat flour consists of the bran and the germ, which are extremely rich in fibre and nutrients ^[1]. The fibre may help with digestion, control bowel movements, and keep the gut healthy ^[2].

It may help regulate blood sugar levels, making it better for people with diabetes or those concerned about maintaining steady energy levels throughout the day ^[3].

#2 Olive Oil

Olive oil are extremely rich in monounsaturated fats, which may manage the risk of heart disease, lower bad cholesterol (LDL), and raise good cholesterol (HDL).

It is also anti-inflammatory, which may be beneficial for general well-being ^[4].

#3 Boiled Chickpeas and Potatoes

Potatoes contain Vitamin C, which may be beneficial for the immune system, and potassium, which may manage electrolyte ^[5].

Chickpeas are a fantastic source of plant-based protein and fibre, easily digested and make one feel full^[6]. They are all combined to create a filling that is healthy and helps balance the flavours of the puri.

#4 Mint Pani

It is known that mint has digestive properties and may help manage indigestion, thereby soothing the stomach ^[5].

Tamarind is also a good source of antioxidants and has been shown to support digestive processes and gut health ^[6].

The cooling mint and sour-sweet tamarind water are, in addition to their flavour-enhancing value, also digestion-rejuvenating and immune-promoting.

Aashirvaad Atta with Multigrains created the Digestion Quotient. A 2-minute questionnaire about your digestive health will now let you self-assess your digestion.

Final Thoughts

Replacing pani puris with healthier options will help you savour this traditional delicacy without adding to the problem of excess calories and bad fats.

Pani puris can be prepared in a healthy, tasty way by using baked puris and more nutritious ingredients, such as whole-wheat flour, olive oil, and fibre-rich fillings.

These wholesome pani panis are an ideal way to show you can still enjoy your favourite foods without getting out of balance with the diet.

The filling will keep you fuller longer, since the fibre and protein in the filling will help you feel fuller, and the healthy fats in the olive oil are heart-healthy.

In addition, mint and tamarind water are refreshing in the stomach. So, the next time you are in the mood for pani puris, you can have this healthier version and enjoy a tasty, guilt-free snack!

However, it is worth remembering that one of the most important aspects of general health is a balanced diet, and that consulting a medical professional is always an advantage.

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