Gram Flour Murukku Recipe with Health Benefits
Gram Flour Murukku is a traditional South indian snack made from besan (gram flour), rice flour, and spices. Known for its crispy texture and savory taste, this snack is popular during festivals, tea time, or as a healthy homemade snack. When made with minimal oil and wholesome ingredients, Gram Flour Murukku is not just tasty but also packed with nutrients, making it a healthier alternative to store-bought fried snacks.Ingredients:
In a large mixing bowl, combine gram flour, rice flour, sesame seeds, carom seeds, red chili powder, and salt. Add softened butter or ghee and mix well to incorporate. Gradually add water and knead into a smooth, soft dough that is pliable but not sticky.Shape the Murukku:
Fill a murukku press or piping bag with the dough. Grease the nozzle lightly with oil. press the dough into spirals or coils onto small pieces of parchment paper or directly onto a plate.Heat the Oil:
In a deep pan, heat oil on medium flame. To test if the oil is ready, drop a small piece of dough—if it rises to the surdata-face immediately, the oil is ready for frying.Fry the Murukku:
Gently slide the shaped murukku into the hot oil. Fry in batches, turning occasionally, until golden brown and crisp. Remove with a slotted spoon and drain on paper towels to remove excess oil.Cool and Store:
Allow the murukku to cool completely before storing in an airtight container. This helps retain crispiness. They can stay fresh for up to 2–3 weeks.Health Benefits:
- Gram flour (besan) – 1 cup
- Rice flour – 2 tablespoons
- Butter or ghee (softened) – 1 teaspoon
- Sesame seeds – 1 teaspoon
- Carom seeds (ajwain) – 1/2 teaspoon
- Red chili powder – 1/2 teaspoon (optional, for spice)
- Salt – to taste
- Water – 1/3 cup (adjust as needed for dough)
- Oil – for deep frying
In a large mixing bowl, combine gram flour, rice flour, sesame seeds, carom seeds, red chili powder, and salt. Add softened butter or ghee and mix well to incorporate. Gradually add water and knead into a smooth, soft dough that is pliable but not sticky.Shape the Murukku:
Fill a murukku press or piping bag with the dough. Grease the nozzle lightly with oil. press the dough into spirals or coils onto small pieces of parchment paper or directly onto a plate.Heat the Oil:
In a deep pan, heat oil on medium flame. To test if the oil is ready, drop a small piece of dough—if it rises to the surdata-face immediately, the oil is ready for frying.Fry the Murukku:
Gently slide the shaped murukku into the hot oil. Fry in batches, turning occasionally, until golden brown and crisp. Remove with a slotted spoon and drain on paper towels to remove excess oil.Cool and Store:
Allow the murukku to cool completely before storing in an airtight container. This helps retain crispiness. They can stay fresh for up to 2–3 weeks.Health Benefits:
- High in Protein: Gram flour is a rich source of plant-based protein, which supports muscle growth and overall energy.
- Gluten-Free Snack: Murukku made from gram flour and rice flour is naturally gluten-free, making it suitable for those with gluten intolerance.
- Rich in Fiber: The fiber content in gram flour promotes digestion, prevents constipation, and supports gut health.
- Heart Health: Gram flour is low in saturated fat and contains healthy carbs, helping in maintaining cholesterol levels and cardiovascular health.
- Blood sugar Friendly: Gram flour has a low glycemic index, which helps in regulating blood sugar levels when consumed in moderation.
- Rich in vitamins and Minerals: It provides essential nutrients like iron, magnesium, and B vitamins that support energy production and overall wellness.
- Satiety and Weight Management: High protein and fiber content promote a feeling of fullness, reducing overeating and snacking on unhealthy foods.