Heart-Healthy Ring Murukku
Discover the guilt-free pleasure of "Heart-Healthy Ring Murukku," a wholesome take on the classic South Indian snack made with rice flour, whole wheat flour, and besan (chickpea flour). This crispy, golden treat is infused with fragrant spices like cumin and low-sodium asafoetida, along with a subtle crunch from white sesame seeds. Prepared in an air fryer with minimal olive oil, these murukku rings offer a lower-calorie, heart-healthy alternative to deep-fried versions while retaining all the flavors you love. Perfect for tea-time snacking or as a light, crunchy accompaniment to your favorite warm drink, this easy recipe combines quick prep with nutritious ingredients for a snack you can feel good about indulging in.
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Recipe Information
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
- Olive oil spray
Instructions
In a large mixing bowl, combine the rice flour, whole wheat flour, and besan.
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.
Add 1.5 tablespoons of extra virgin olive oil to the flour mixture. Mix thoroughly until it becomes crumbly.
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.
Divide the dough into small lemon-sized balls.
Roll each ball into a rope of uniform thickness, approximately 6 inches long.
Shape the rope into a ring and press the ends firmly together.
Preheat the air fryer to 350°F (175°C).
Lightly spray the air fryer basket with olive oil spray.
Place a few murukku rings in the basket, ensuring they don't touch so they cook evenly.
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.
Repeat with the remaining dough.
Allow the murukku to cool completely before storing them in an airtight container.
Enjoy the heart-healthy ring murukku as a delightful snack with tea or coffee.
Nutrition Facts
Calories |
1191 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.2 g | 45% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1214 mg | 53% | |
| Total Carbohydrate | 192.6 g | 70% | |
| Dietary Fiber | 16.1 g | 58% | |
| Total Sugars | 3.4 g | ||
| Protein | 30.7 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 739 mg | 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.
