Moong dal is a high-protein, low-carbohydrate plant that has several health advantages. It becomes not only tastier but also healthier when mixed with your favorite vegetables.
“Uttapam” is a popular breakfast dish in Indian households, particularly in South India. Traditionally, Uttapam was cooked with a somewhat sour batter, and vegetables were added to balance off the sourness and provide flavor.
This recipe is also enriched with the goodness of some more healthy ingredients including quick oats, rice flour, sooji, and some fresh curd.
And on top of everything, it is very easy to make instantly with very few ingredients and efforts at all.
HEALTH BENEFITS
1. It can help you lose weight.
2. It has the potential to decrease harmful LDL cholesterol levels.
3. It may aid in the prevention of heatstroke.
4. It’s good for your heart.
5. Helps to keep blood sugar levels in check.
6. It strengthens the immune system.
PREPARATION TIME: 5 minutes
COOKING TIME: 5-10 minutes
TOTAL TIME: 15 minutes
SERVES: 6-7
CALORIES: 80 Kcal/serve
INGREDIENTS
| 1. | Soaked moong dal | ½ cup |
| 2. | Quick oats | ½ cup |
| 3. | Sooji | ¼ cup |
| 4. | Rice flour | 2 tbsp. |
| 5. | Fresh curd | ½ cup |
| 6. | Salt | To taste |
| 7. | Green chili (seeds removed) | 1 |
| 8. | Onion | 1 |
| 9. | Capsicum | ½ |
| 10. | Carrot | 1 |
| 11. | Tomato | 1 |
| 12. | Fresh corns | Some |
| 13. | Baking powder | ¼ tsp. |
DIRECTIONS
- Take a blender, and into it add all the ingredients including soaked moong dal, quick oats, sooji, rice flour, fresh curd, and some water.
- Blend well.
- Transfer it to a bowl.
- Cover the bowl with a lid and let the batter rest for 15-20 minutes.
- Now start adding all the vegetables including capsicum, carrot, corns, onion, green chili, and tomato.
- Sprinkle some salt and mix everything well.
- Now, add baking powder and mix well.
- For cooking grease the pan/tava with some oil, and pour the batter onto it.
- Cover it with a lid and cook both sides evenly.
- And your “Instant high protein Uttapam” is ready to be consumed!
- You can enjoy it with any favorite dip of your choice.
NUTRITIONAL VALUE
Moong Dal is a low-fat pulse that is high in fiber and protein, as well as other important vitamins and minerals such as Vitamin A, B, C, E, iron, calcium, potassium, and many more.
Besan is abundant in copper, magnesium, manganese, iron, phosphorus, thiamine, and folate.
Carrots, tomato, onion, and capsicum, among other vegetables, are excellent providers of high-quality fiber as well as important micronutrients.
Quick oats are a great source of energy and include a lot of soluble fiber. It contains nutrients such as thiamine, riboflavin, niacin, Vitamin B6, folate, and pantothenic acid, among others.
Curd, being a great source of protein is also a good source of calcium, potassium, phosphorus, and zinc.
| ENERGY (Kcal) | CARBOHYDRATES (g) | PROTEIN (g) | FATS (g) |
| 474 Kcal | 76 g | 21.1 g | 11.7 g |
CALORIES: 80 Kcal/serve
Count on this tasty and nutritious “Instant high protein Uttapam” for lazy mornings.