Paniyaram

Paniyaram is a traditional South Indian dish made from fermented rice and lentil batter, steamed into delightful, fluffy dumplings. This healthy version includes a medley of vegetables, making it a nutritious and satisfying lunch option.

Ingredients

• Idli rice - 1 cup
• Split urad dal - 1/4 cup
• Fenugreek seeds - 1/2 teaspoon
• Water - 1.5 cups (for soaking)
• Water - 1/4 cup (for batter consistency)
• Salt - 1 teaspoon
• Carrot - 1 medium, grated
• Spinach - 1/2 cup, chopped
• Onion - 1 small, finely chopped
• Green chili - 1, finely chopped
• Coriander leaves - 2 tablespoons, chopped
• Oil - 1 tablespoon (for greasing the paniyaram pan)

Steps

1. Soak the idli rice, split urad dal, and fenugreek seeds in 1.5 cups of water for at least 4 hours or overnight.
2. After soaking, drain the water and blend the mixture with 1/4 cup of water until smooth and fluffy, adding salt to taste.
3. Transfer the batter to a bowl and mix in the grated carrot, chopped spinach, onion, green chili, and coriander leaves.
4. Cover the batter and let it ferment in a warm place for about 6-8 hours or until it has risen slightly.
5. Once fermented, heat a paniyaram pan on medium heat and grease each cavity with a little oil.
6. Pour a spoonful of the batter into each cavity, filling them halfway.
7. Cook for about 3-4 minutes until the bottom is golden brown, then flip them using a skewer or a spoon and cook the other side for another 3-4 minutes.
8. Remove the paniyarams from the pan and serve hot with coconut chutney or sambar.

Nutrition

• Calories: 210
• Protein: 8 g
• Carbs: 36 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Water: 0.3 L

Health Benefits

• Rich in protein from lentils, promoting muscle health.
• High in fiber, aiding in digestion and keeping you full longer.
• Includes a variety of vegetables, providing essential vitamins and minerals.

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