Heart-Healthy Ring Murukku

Indulge in the wholesome goodness of Heart-Healthy Ring Murukku, a delightful twist on the classic South Indian snack. Crafted with a nourishing blend of rice flour, whole wheat flour, and protein-packed besan (chickpea flour), this air-fried treat is a guilt-free way to enjoy traditional flavors. Infused with aromatic spices like ground cumin, black pepper, and a hint of low-sodium asafoetida, these crispy rings are further elevated by the subtle crunch of white sesame seeds. Prepared using extra virgin olive oil and an air fryer instead of traditional deep frying, this recipe is perfect for those seeking a healthier alternative without compromising on taste. Serve these golden-brown murukku with a steaming cup of tea or coffee for a heart-smart snack that’s as flavorful as it is nourishing!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 6

Ingredients

• 1 cup Rice flour
• 0.5 cup Whole wheat flour
• 0.25 cup Besan (chickpea flour)
• 0.25 teaspoon Low-sodium asafoetida
• 2 tablespoons White sesame seeds
• 1 teaspoon Ground cumin
• 0.5 teaspoon Nicely ground black pepper
• 0.5 teaspoon Salt
• 1.5 tablespoons Extra virgin olive oil
• 0.75 cup Water
• 0 Olive oil spray

Directions

Step 1

In a large mixing bowl, combine the rice flour, whole wheat flour, and besan.

Step 2

Add the low-sodium asafoetida, white sesame seeds, ground cumin, ground black pepper, and salt to the bowl. Mix well with a spoon to evenly distribute the spices.

Step 3

Add 1.5 tablespoons of extra virgin olive oil to the flour mixture. Mix thoroughly until it becomes crumbly.

Step 4

Gradually add water to the mixture and knead into a soft, smooth dough. The dough should not be sticky. If it is, add a little more rice flour.

Step 5

Divide the dough into small lemon-sized balls.

Step 6

Roll each ball into a rope of uniform thickness, approximately 6 inches long.

Step 7

Shape the rope into a ring and press the ends firmly together.

Step 8

Preheat the air fryer to 350°F (175°C).

Step 9

Lightly spray the air fryer basket with olive oil spray.

Step 10

Place a few murukku rings in the basket, ensuring they don't touch so they cook evenly.

Step 11

Cook in the air fryer at 350°F (175°C) for about 10-12 minutes or until they are golden brown, flipping them halfway through the cooking process.

Step 12

Repeat with the remaining dough.

Step 13

Allow the murukku to cool completely before storing them in an airtight container.

Step 14

Enjoy the heart-healthy ring murukku as a delightful snack with tea or coffee.

Nutrition Facts

Serving size	475.2 grams (475.2g)

Amount per serving	% Daily Value*
Calories	1191

Total Fat 35.20g	45%
Saturated Fat 5.10g	26%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1214mg	53%
Total Carbohydrate 192.60g	70%
Dietary Fiber 16.10g	58%
Total Sugars 3.40g
Protein 30.70g	61%

Vitamin D 0IU	0%
Calcium 260mg	20%
Iron 9mg	51%
Potassium 739mg	16%

*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: 26.2%

Protein: 10.1%

Carbs: 63.7%