Vegetable Paniyaram

Vegetable Paniyaram is a delightful, savory South Indian dish made from fermented rice and lentil batter, filled with colorful vegetables. Perfect for a wholesome lunch, this vegan dish is crispy on the outside and soft on the inside, offering a burst of flavors in every bite.

Ingredients

• Idli rice - 1 cup
• Urad dal (split black gram) - 1/4 cup
• Fenugreek seeds - 1/2 teaspoon
• Water - as needed for soaking and grinding
• Salt - 1 teaspoon
• Oil - for greasing the paniyaram pan
• Carrot (finely chopped) - 1/4 cup
• Bell pepper (finely chopped) - 1/4 cup
• Green peas - 1/4 cup
• Coriander leaves (chopped) - 2 tablespoons
• Mustard seeds - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Green chilies (finely chopped) - 1-2 (optional)
• Ginger (grated) - 1 teaspoon

Steps

1. Rinse the idli rice and urad dal together in water and soak them along with fenugreek seeds for at least 4-6 hours or overnight.
2. Drain the soaked mixture and grind it into a smooth batter, using water as needed to achieve a thick yet pourable consistency.
3. Transfer the batter to a bowl, mix in salt, and allow it to ferment in a warm place for 8-12 hours or until it doubles in size.
4. Once fermented, gently fold in the chopped vegetables (carrot, bell pepper, green peas), coriander leaves, green chilies, and ginger into the batter.
5. Heat a paniyaram pan on medium heat and add a few drops of oil in each cavity.
6. Once hot, pour a ladleful of the batter into each cavity, filling them about three-quarters full.
7. Sprinkle mustard seeds and cumin seeds on top of the batter in each cavity.
8. Cover the pan with a lid and cook for 3-4 minutes or until the bottom is golden brown.
9. Flip the paniyarams using a skewer or spoon and cook for another 3-4 minutes until both sides are golden and crispy.
10. Remove the paniyarams from the pan and serve hot with coconut chutney or sambar.

Nutrition

• Calories: 220
• Protein: 7 g
• Carbs: 38 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.15 L

Health Benefits

• Rich in plant-based protein from urad dal, promoting muscle health.
• Contains a variety of vegetables, providing essential vitamins and minerals.

Tags