Heart-Healthy Appe (South Indian Rice and Lentil Pancakes)

Elevate your breakfast or snack game with this heart-healthy take on traditional South Indian rice and lentil pancakes, known as appe. Packed with wholesome ingredients like fermented rice, split urad dal, and poha, these golden, fluffy rounds are enhanced with nutrient-rich additions such as grated carrot, spinach, and aromatic curry leaves. The light fermentation process not only aids in digestion but also lends a delightful tang to the batter, while gentle cooking in an appe pan minimizes the need for excess oil. Perfectly crisp on the outside and tender within, these bite-sized delights are a flavorful way to enjoy plant-based protein and fiber. Serve them piping hot with a side of coconut chutney or yogurt for a nutritious and satisfying meal that’s sure to impress. Perfect for fans of healthy Indian recipes, fermented foods, and gluten-free delights!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup raw rice
• 0.25 cup split urad dal (black gram lentils)
• 0.25 cup flattened rice (poha)
• 0.5 teaspoon methi seeds (fenugreek seeds)
• 1 cup water
• 1 teaspoon salt
• 2 tablespoons olive oil
• 0.5 cup grated carrot
• 0.5 cup chopped spinach
• 1 whole finely chopped green chili
• 1 teaspoon ginger, grated
• 10 leaves curry leaves, chopped

Directions

Step 1

Rinse the raw rice, urad dal, methi seeds, and poha thoroughly. Soak them in enough water for about 6-8 hours or overnight.

Step 2

Drain the soaked mixture and blend it with 1 cup of water until you achieve a smooth batter. It should be of medium consistency, similar to pancake batter.

Step 3

Transfer the batter to a large bowl. Cover and let it ferment in a warm place for 8-10 hours or until the batter doubles in volume and becomes slightly bubbly.

Step 4

Once the fermentation is complete, add salt, grated carrot, chopped spinach, green chili, ginger, and chopped curry leaves to the batter. Mix well.

Step 5

Preheat an appe pan (aebleskiver pan) on medium heat and add a few drops of olive oil into each cavity.

Step 6

Pour a small amount of batter into each cavity, filling them almost to the top.

Step 7

Cover and cook on medium-low heat for about 3-4 minutes until the bottom turns golden brown.

Step 8

Using a skewer or a small spoon, flip the appes gently and cook the other side for another 2-3 minutes.

Step 9

Remove the appes from the pan and repeat the process with the remaining batter, adding a little oil as needed.

Step 10

Serve hot with your choice of chutney or a side of yogurt for a heart-healthy meal.

Nutrition Facts

Serving size	(768.7g)

Amount per serving	% Daily Value*
Calories	1239.7

Total Fat 31.1g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2531.0mg	0%
Total Carbohydrate 206.8g	0%
Dietary Fiber 17.4g	0%
Total Sugars 3.7g
Protein 32.1g	0%

Vitamin D 0IU	0%
Calcium 299.5mg	0%
Iron 10.1mg	0%
Potassium 1642.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.7%

Protein: 10.4%

Carbs: 67.0%