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Uttapam Recipe: A Nutritious South Indian Pancake
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Uttapam Recipe: A Nutritious South Indian Pancake

Recipe by Healthy BiteCuisine: Indian, South Indian
Servings

4-5 uttapams

Prep time

10 minutes

Cooking time

15 minutes

Calories

150

Serving Size

1 uttapam

Net Carbs

24g

Uttapam is a popular South Indian dish made with a fermented rice and lentil batter, similar to dosa or idli batter. Unlike dosa, uttapam is thicker and topped with vegetables like onions, tomatoes, and carrots, making it a wholesome and nutritious meal. It’s crispy on the edges, soft in the center, and packed with flavor. Let’s dive into the recipe and explore dietary advice for this versatile dish!

Ingredients

  • 2 cups idli or dosa batter (homemade or store-bought)

  • 1 medium onion, finely chopped

  • 1 medium tomato, finely chopped

  • 1 small carrot, grated

  • 1 green chili, finely chopped (optional)

  • 2 tablespoons fresh coriander leaves, chopped

  • 1/4 teaspoon black pepper powder (optional)

  • Salt to taste

  • Oil or ghee for greasing the pan

Directions

  • Preparing the Batter:

    1. Ferment the Batter: If making batter from scratch, soak 3 cups of rice and 1 cup of urad dal for 4-6 hours. Grind them into a smooth batter, mix with salt, and let it ferment overnight. If using store-bought batter, ensure it’s at room temperature.

  • Making the Uttapam:

    1. Heat the Pan: Heat a non-stick or cast-iron tawa (griddle) over medium heat. Grease it lightly with oil or ghee.
    2. Spread the Batter: Pour a ladleful of batter onto the tawa and spread it gently into a thick pancake (about 6-8 inches in diameter).
    3. Add Toppings: Sprinkle the chopped onions, tomatoes, grated carrots, green chilies, and coriander leaves evenly over the batter. Press the toppings gently so they stick.
    4. Cook the Uttapam: Drizzle a few drops of oil or ghee around the edges. Cover and cook on medium heat for 2-3 minutes until the bottom turns golden brown.
    5. Flip and Cook: Flip the uttapam carefully and cook the other side for 1-2 minutes until the vegetables are slightly roasted.
    6. Serve Hot: Serve the uttapam hot with coconut chutney, tomato chutney, or sambar.

    Tips & Variations

    1. Rava Uttapam: For a quick version, use semolina (rava) mixed with curd and water to make an instant batter (Source).
    2. Add More Vegetables: Include capsicum, sweet corn, or spinach for added nutrition.
    3. Spice It Up: Sprinkle chaat masala or black pepper for extra flavor.
    4. Serving Suggestions: Pair uttapam with coconut chutney, tomato chutney, or a tangy sambar for a complete meal.

    Dietary Advice

    1. Uttapam is a healthy and versatile dish, but here’s how to make it even more diet-friendly:
      1. Low-Calorie Option:
        Use minimal oil or ghee while cooking to reduce the calorie content. Stick to 1-2 uttapams per serving for a balanced meal.
      2. High-Fiber Version:
        Add more vegetables like spinach, zucchini, or broccoli to increase fiber content, which aids digestion and keeps you full longer.
      3. For Diabetics:
        Replace white rice in the batter with brown rice or millets to lower the glycemic index. Pair uttapam with a side of protein-rich chutney like peanut chutney to stabilize blood sugar levels.
      4. For Weight Watchers:
        Use whole-grain dosa batter or quinoa-based batter for added nutrients. Avoid overloading with high-calorie toppings like cheese.
      5. For Gluten-Free Diets:
        Uttapam made with rice and urad dal batter is naturally gluten-free, making it a great option for those with gluten intolerance.
      6. Protein Boost:
        Add grated paneer or tofu as a topping to increase the protein content, making it a more balanced meal.
      7. Travel-Friendly:
        Uttapam is easy to pack and stays fresh for hours, making it a great option for lunchboxes or travel snacks.

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