Low Sodium Paniyaram

Discover a delightful twist on a South Indian classic with this Low Sodium Paniyaram recipe, a perfect choice for those seeking heart-healthy, savory snacks without sacrificing flavor. Made with fermented batter of idli rice, urad dal, and fenugreek seeds, these golden, bite-sized dumplings are infused with the aromatic flavors of sautéed onions, curry leaves, green chilies, and a hint of grated ginger. The use of fresh grated coconut and a touch of asafoetida elevates the taste, while a paniyaram pan ensures a crispy exterior and fluffy interior with minimal oil. Free from added salt, these paniyarams are a guilt-free indulgence that pair beautifully with coconut or tomato chutney, making them the ultimate wholesome treat for breakfast, snacks, or even brunch.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Idli rice
• 0.25 cup Urad dal
• 0.5 teaspoon Fenugreek seeds
• 0.5 cup Onion, finely chopped
• 1 tablespoon Green chilies, finely chopped
• 1 tablespoon Curry leaves, chopped
• 1 teaspoon Mustard seeds
• 2 tablespoon Oil (for tempering and cooking)
• 2 tablespoon Grated coconut
• 1 teaspoon Ginger, grated
• 1 pinch Asafoetida
• 0.5 teaspoon Bicarbonate of soda
• 1.5 cups Water

Directions

Step 1

Wash and soak the idli rice, urad dal, and fenugreek seeds together in water for at least 4 to 6 hours or overnight.

Step 2

Drain the water and grind the mixture into a smooth batter using the reserved water as needed. The batter should be thick, like pancake batter.

Step 3

Transfer the batter to a large bowl and cover it with a lid. Allow it to ferment in a warm place for 8 to 10 hours or overnight. After fermentation, the batter will have increased in volume and will be airy.

Step 4

Once the batter is fermented, mix it gently. If needed, add a small splash of water to make it pourable but still thick.

Step 5

In a small pan, heat 1 tablespoon of oil. Add mustard seeds, and when they splutter, add onions, green chilies, and grated ginger. Sauté until the onions become translucent.

Step 6

Add curry leaves, grated coconut, and asafoetida. Sauté for another minute and mix this tempering into the fermented batter.

Step 7

Add bicarbonate of soda to the batter and mix gently to combine.

Step 8

Heat the Paniyaram pan on medium heat and add a few drops of oil in each cavity.

Step 9

Pour a spoonful of batter into each cavity of the pan until 3/4th full.

Step 10

Cover and cook for 3-4 minutes or until the edges become golden brown. Flip the Paniyarams using a skewer or spoon and cook for another 2-3 minutes until both sides are golden and cooked through.

Step 11

Serve hot with coconut chutney or tomato chutney for a delicious and healthy low-sodium snack.

Nutrition Facts

Serving size	(784.2g)

Amount per serving	% Daily Value*
Calories	817.7

Total Fat 34.3g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 677.5mg	0%
Total Carbohydrate 107.0g	0%
Dietary Fiber 16.5g	0%
Total Sugars 6.5g
Protein 23.7g	0%

Vitamin D 0IU	0%
Calcium 170.6mg	0%
Iron 6.7mg	0%
Potassium 962.0mg	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: 37.1%

Protein: 11.4%

Carbs: 51.5%