Baked Vegetable Paniyaram

Baked Vegetable Paniyaram is a delightful and healthy Indian dish, packed with colorful vegetables and spices, perfect for a wholesome meal. This dairy-free version is baked to perfection, providing a crispy exterior and a soft, flavorful interior.

Ingredients

• Idli rice - 1 cup
• Split urad dal - 1/4 cup
• Chickpea flour - 2 tablespoons
• Carrot, grated - 1/2 cup
• Bell pepper, finely chopped - 1/4 cup
• Green peas - 1/4 cup
• Coriander leaves, chopped - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Turmeric powder - 1/4 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Water - 1 cup
• Olive oil - 2 tablespoons

Steps

1. Soak the idli rice and split urad dal in water for 4-6 hours or overnight.
2. Drain and blend the soaked rice and dal with 1 cup of water to a smooth batter.
3. Transfer the batter to a bowl and mix in the chickpea flour, grated carrot, chopped bell pepper, green peas, coriander leaves, cumin seeds, turmeric powder, salt, and black pepper.
4. Preheat the oven to 200°C (400°F) and lightly grease a muffin tin or paniyaram pan with olive oil.
5. Fill each cavity of the muffin tin or paniyaram pan with the prepared batter, about 3/4 full.
6. Drizzle a little olive oil on top of each filled cavity.
7. Bake in the preheated oven for 20-25 minutes, or until the tops are golden brown and a toothpick inserted comes out clean.
8. Remove from the oven and let them cool slightly before serving.

Nutrition

• Calories: 220
• Protein: 8 g
• Carbs: 40 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 5.5 g
• Water: 0.2 L

Health Benefits

• Rich in fiber from vegetables, promoting digestive health.
• High in plant-based protein, supporting muscle health and repair.

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