High Protein Ring Murukku
Elevate your tea-time snack game with this delicious and nutritious High Protein Ring Murukku! This crispy South Indian savory treat gets a protein boost with the addition of whey protein isolate and a blend of flours, including rice, chickpea (besan), and urad dal flour, making it a wholesome option for snack lovers. Infused with the warm flavors of cumin, sesame seeds, and a hint of chili, each golden-brown ring is fried to perfection for a crunchy texture that melts in your mouth. Ideal for festive occasions or everyday munching, this high-protein murukku is a satisfying guilt-free indulgence that can be stored for up to two weeks in an airtight container. Perfect for pairing with chai or coffee, this recipe is your go-to for a healthier twist on a traditional favorite.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Rice flour
- 1 cup Chickpea flour (Besan)
- 0.5 cup Urad dal flour
- 0.25 cup Whey protein isolate
- 1 teaspoon Cumin seeds
- 1 tablespoon White sesame seeds
- 0.5 teaspoon Asafoetida (hing)
- 1 teaspoon Salt
- 0.5 teaspoon Red chili powder
- 1 tablespoon Butter
- 0.75 cup Water
- 2 cups Oil (for deep frying)
Instructions
In a large mixing bowl, combine the rice flour, chickpea flour, urad dal flour, and whey protein isolate.
Add cumin seeds, sesame seeds, asafoetida, salt, and red chili powder to the flour mixture and mix well to ensure even distribution of spices.
Melt the butter and add it to the dry ingredients. Mix until the mixture resembles a coarse crumb.
Gradually add water a little at a time, mixing to form a smooth, non-sticky dough. The dough should be soft enough to pass through a murukku press but not too sticky.
Fill a murukku press with the dough, fitted with the single star or three-star plate. Grease your palms with a little oil to prevent the dough from sticking when shaping.
On a flat surface or a clean countertop, press the dough through the murukku press and form into circular rings about 2-3 inches in diameter. Pinch the ends to seal.
Heat oil in a deep frying pan over medium heat. Test the oil by dropping a small piece of dough; it should rise to the surface almost immediately but not brown too quickly.
Carefully slide 3-4 rings into the hot oil without crowding the pan. Fry on medium flame, turning occasionally, until they are golden brown and crispy.
Remove the fried murukku with a slotted spoon and drain on paper towels to remove excess oil.
Let the murukku cool completely before storing in an airtight container. They can be stored for up to two weeks.
Nutrition Facts
Calories |
5786 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 501.8 g | 643% | |
| Saturated Fat | 75.1 g | 376% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 43 mg | 14% | |
| Sodium | 2606 mg | 113% | |
| Total Carbohydrate | 249.8 g | 91% | |
| Dietary Fiber | 32.3 g | 115% | |
| Total Sugars | 14.8 g | ||
| Protein | 86.8 g | 174% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 430 mg | 33% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 2180 mg | 46% | |
*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.
