Low Sodium Panipuri

Indulge in the crisp and zesty delight of Low Sodium Panipuri, a healthier twist on the iconic Indian street food. Perfect for those mindful of their salt intake, this recipe features expertly handmade semolina puris that are crunchy and golden brown, paired with a flavorful stuffing of spiced mashed potatoes and boiled chickpeas. The tangy tamarind-mint water, naturally seasoned with fresh herbs and a hint of jaggery, delivers a refreshing burst of flavor without relying heavily on sodium. Ideal for a guilt-free snack or party appetizer, this dish strikes a balance between tradition and nutrition, offering a mouthwatering experience that’s lighter yet just as satisfying.

Nutriscore Rating: 64/100

Prep Time:30 mins

Cook Time:30 mins

Total Time:60 mins

Servings: 4

Ingredients

• 100 grams Semolina (Sooji)
• 2 tablespoons All-purpose flour
• 0.25 teaspoon Baking soda
• 0.5 cup Water
• 2 cups Oil for deep frying
• 2 medium Potatoes
• 0.5 cup Chickpeas (boiled)
• 0.5 cup Fresh coriander leaves
• 0.5 cup Mint leaves
• 0.5 cup Tamarind
• 1 teaspoon Cumin powder
• 0.5 teaspoon Chili powder
• 0.25 teaspoon Black salt (optional to taste)
• 1 tablespoon Jaggery
• 2 pieces Green chilies

Directions

Step 1

Start by making the puri: Mix semolina, all-purpose flour, and baking soda in a bowl. Gradually add water and knead into a stiff dough.

Step 2

Cover the dough with a damp cloth and let it rest for 15 minutes.

Step 3

While the dough is resting, boil the potatoes, peel them, and mash them in a bowl.

Step 4

Add boiled chickpeas to the mashed potatoes and mix well.

Step 5

Divide the rested dough into 20-25 equal parts and roll each into small balls.

Step 6

Heat oil in a deep frying pan. Roll each ball into a thin circle and fry in the hot oil until puffed and golden brown.

Step 7

Remove the puris from the oil and place them on paper towels to drain excess oil.

Step 8

To make the pani, steep the tamarind in 1 cup of warm water for 10 minutes. Strain and extract the juice.

Step 9

In a blender, add fresh coriander, mint leaves, green chilies, cumin powder, chili powder, and jaggery along with tamarind water. Blend until smooth.

Step 10

Adjust seasoning with black salt if desired.

Step 11

To assemble the panipuri, crack the top of each puri, fill with potato-chickpea mixture, and pour in the spicy tamarind-mint water.

Step 12

Serve immediately to enjoy the crispy, flavorful snack.

Nutrition Facts

Serving size	(1509.2g)

Amount per serving	% Daily Value*
Calories	5461.3

Total Fat 479.8g	0%
Saturated Fat 67.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 955.8mg	0%
Total Carbohydrate 275.4g	0%
Dietary Fiber 34.2g	0%
Total Sugars 60.6g
Protein 40.9g	0%

Vitamin D 0IU	0%
Calcium 607.3mg	0%
Iron 19.0mg	0%
Potassium 4382.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 77.3%

Protein: 2.9%

Carbs: 19.7%