Healthy delicious breakfast with Soya Uttapam

By     28-Jun 2018

Healthy delicious breakfast with Soya Uttapam

Low in fat yet high on flavours! Here, we have an excellent healthy soya uttapam recipe coupled with fresh veggies and spices. You can add more value to it by serving it with some low-fat yogurt.

Nutritional benefits: This healthy uttapam recipe is loaded with protein, fiber, minerals, and vitamins. Consumption of soy products reduce the risk of osteoporosis, cancer and cholesterol levels and the phytosterols in soya is a boon for menopausal women.

Serving: 1

Course: Breakfast

Calories: 160-162 kcal

Best served with: Fresh unsalted curd (or yoghurt)

Ingredients

  • 10g soya flakes
  • 40 ml buttermilk
  • 5g rice flour
  • 5g sooji
  • 10g chopped onion
  • 10g chopped tomato
  • 10g chopped capsicum
  • 1/2 tsp urad dal
  • 1/2 tsp chana dal
  • 1/2 tsp mustard leaves
  • 3 curry leaves
  • 1/4 tsp asafoetida (hing)
  • 1 tbsp coriander leaves
  • 1 tsp oil
  • 1/2 tsp salt
  • 1/4 tsp red chilli
  • 1/2 tsp black pepper powder
  • 1/4 cup water

Method

For the batter:

  • Pour a little oil in a frying pan; add urad dal, chana dal, mustard seeds, curry leaves and hing for making a tadka.
  • Fry for a minute and add soya flakes to it. Stir well. Add water and salt.
  • Cook till it becomes soft and then remove it from the flame. Let it cool for 5-10 minutes.
  • In this soya batter, mix rice flour, sooji, seasonings and buttermilk. Add more water if needed to make it into a thick consistency.
  • Let it stay covered for about half an hour.
  • Heat a little oil in a tawa.
  • Pour the batter on tawa with the help of a ladle. Sprinkle chopped vegetables on it.
  • Cover and cook on medium flame till sides are loose and the base gets golden brown.
  • Flip over and cook.

Over to you:

This uttapam recipe with an added goodness of soya and veggies can serve as a good breakfast.

 

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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Recipe Alert
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Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.

Ingredients

2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack

Method

Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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1) https://bit.ly/30dVsdn
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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