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Masala Muri
Lunch • India
How to Make Masala Muri (Traditional & Healthy Version)
Masala Muri, also known as 'Masala Murmura' or 'Spicy Puffed Rice', is a beloved street snack from the heart of East India, especially Bengal and Odisha. This vegetarian dish is a vibrant medley of roasted murmura (puffed rice), fresh vegetables, spices, and tangy chutneys, making it a staple during festivals like Durga Puja and Saraswati Puja. The blend of flavors and textures—crunchy, spicy, tangy—makes Masala Muri a popular choice for lunch, especially when you crave something light yet satisfying. Traditionally served in paper cones by local vendors, it brings nostalgia and warmth, reminding many of their childhood days spent enjoying this snack on the streets or at home gatherings. Masala Muri’s versatility allows for regional variations, such as the addition of peanuts in Bengal or roasted chana dal in Odisha, reflecting the rich culinary diversity of India’s eastern states. This healthy version ensures you enjoy authentic taste without compromising wellness, perfect for calorie-conscious foodies. With easy-to-source ingredients and simple steps, you can recreate this flavorful lunch at home, making it ideal for busy weekdays or festive celebrations.
Ingredients(for 1 generous bowl (approx. 150g per serving))
- 2 cups Murmura (Puffed Rice) (locally known as Murmura or Muri)
- 1/2 cup Onion (finely chopped, 'pyaz')
- 1/2 cup Tomato (finely chopped, 'tamatar')
- 1/4 cup Cucumber (finely chopped, 'kheera')
- 1/4 cup Roasted Peanuts (optional for crunch, 'moongphali') - optional
- 1 Green Chillies (finely chopped, 'hari mirch')
- 2 tbsp Coriander Leaves (finely chopped, 'dhaniya')
- 1 tsp Mustard Oil (for authentic flavor, 'sarson ka tel')
- 1 tsp Chaat Masala (for tanginess)
- to taste Salt (sendha namak for fasting)
- 1 tbsp Lemon Juice (freshly squeezed)
- 2 tbsp Sev or Bhujia (optional for garnish) - optional
Instructions
- 1
Dry roast the murmura (puffed rice) in a kadhai for 2-3 minutes until crisp. Don't let it brown.
3 minutes
Roasting removes moisture, keeping the mixture crunchy.
- 2
In a large mixing bowl, combine roasted murmura, chopped onion, tomato, cucumber, green chillies, and roasted peanuts.
5 minutes
Mix just before serving to maintain crispiness.
- 3
Add mustard oil, chaat masala, salt, and lemon juice to the mixture. Toss everything well.
4 minutes
Mustard oil imparts authentic Bengali flavor; adjust to taste.
- 4
Garnish with chopped coriander leaves and sev or bhujia if desired.
2 minutes
Sev adds extra crunch; skip for a lower-calorie version.
Why This Dish is Healthy
Masala Muri uses minimal oil and maximizes fresh, raw vegetables, adding antioxidants and fiber to your meal. It is filling yet low in calories, making it perfect for lunch or as a snack for those tracking their intake. The inclusion of peanuts boosts protein, while the absence of deep-frying keeps fat content low. You can easily control salt and spice levels, ensuring heart-friendly and digestive benefits. Its balanced macros make it suitable for weight loss, diabetes management, and overall wellness.
Masala Muri is a low-calorie, high-volume dish ideal for weight management. Murmura is naturally gluten-free and provides complex carbohydrates for sustained energy. Fresh vegetables add fiber, vitamins A and C, and minerals such as potassium and magnesium. Roasted peanuts offer plant-based protein and healthy fats, while mustard oil contains omega-3 fatty acids. The dish is free from added sugars and can be adapted for vegan and diabetic diets. Each serving is nutrient-dense yet light, making it excellent for calorie tracking and balanced nutrition.
Pro Tips
- 💡Tip 1: Dry roast murmura for extra crunch and freshness.
- 💡Tip 2: Prep vegetables ahead, but mix only when ready to serve.
- 💡Tip 3: Use mustard oil sparingly for authentic flavor without overpowering the dish.
Storage & Serving
Store ingredients separately in airtight containers. Mix just before serving to retain crunch. Leftover mixed Masala Muri becomes soggy; consume immediately.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
