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Wash and chop the vegetables and keep them aside.
Murmura chaat
Murmura chaat has 226.7 calories per serving (1 Small Cup) — that's 224.8 calories per 100g. It provides 5.3g protein, 32.9g carbs, and 8.2g fat. With a low glycemic index (GI: 54), this recipe is suitable for diabetes management, heart health, PCOS. The 4.4g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Murmura chaat in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories226.7 kcal
- Carbs32.9 g (131.8 kcal)
- Protein5.3 g (21.2 kcal)
- Fats8.2 g (73.7 kcal)
Nutrition Label
Murmura chaat
- Serving Size1 Small Cup (100 g)
- Calories226.7 kcal
- Carbs32.9 g
- Fiber4.4 g
- Sugar1.6 g
- Protein5.3 g
- Fat8.2 g
- Saturated fat2.0 g
- Mono unsaturated fat2.8 g
- Poly unsaturated fat2.2 g
- Cholesterol0.0 mg
- Sodium47.0 mg
Nutrition per 100g
- Calories224.8 kcal
- Carbs32.7 g
- Fiber4.4 g
- Sugar1.6 g
- Protein5.2 g
- Fat8.1 g
- Cholesterol0.0 mg
- Sodium46.6 mg
1 serving = 100.8g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Puffed rice
100 Grams
Whole bengal gram
1 Table Spoon
Mustard leaves
1 Tea Spoon
Tomato ripe local
50 Grams
Lemon juice
1 Table Spoon
Chillies green - all varieties
1 Tea Spoon
Coriander leaves
15 Grams
Curry leaves
1 Table Spoon
Onion small
50 Grams
Turmeric powder
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Red chilli powder
1 Tea Spoon
Haldiram's bhujia sev
1 Table Spoon
Instructions
1
2
Saute the spices
Heat oil in a non-stick pan, add curry leaves, mustard seeds, cumin, turmeric powder, and red chili powder. Mix and cook until fragrant. Turn the heat off.
3
Mix well and serve
Add puffed rice, rice flakes, roasted split gram, fine sev, and salt. Mix well. Pour it in a bowl and add chopped onions, tomatoes green chilies, and lemon juice. Mix well. Serve immediately.
Also Known As
Glycemic Index
54 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Murmura chaat | Appam upma | Baingan dal | Begun Dal |
|---|---|---|---|---|
| Calories | 226.7 kcal | 189.6 kcal | 115.6 kcal | 115.6 kcal |
| Carbs | 32.9 g | 25.8 g | 15.9 g | 15.9 g |
| Protein | 5.3 g | 6.7 g | 6.1 g | 6.1 g |
| Fat | 8.2 g | 6.6 g | 3 g | 3 g |
| Fiber | 4.4 g | 5.1 g | 3.8 g | 3.8 g |
| Sugar | 1.6 g | 6.7 g | 1.3 g | 1.3 g |
| Sodium | 47 mg | 483.8 mg | 331.6 mg | 331.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 226.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (5.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (54) with 4.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~100.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Murmura chaat stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (453.3-680 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Murmura chaat contains 226.7 kcal (5.3g protein, 32.9g carbs, 8.2g fat). That's 224.8 kcal per 100g. You can track exact portions in the Hint app.
At 226.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.4g fiber further slows glucose absorption. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Murmura chaat has 5.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Murmura chaat at 226.7 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Murmura chaat is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (54) with 4.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
