Low Sodium Sochen

Discover a delightful twist on a traditional favorite with this Low Sodium Sochen recipe, a healthy and flavorful spin on the classic Indian flatbread-pancake hybrid. Crafted with a nutrient-rich blend of whole wheat flour and semolina, this heart-smart dish combines the aromatic punch of cumin, coriander, and a hint of asafoetida with the warmth of turmeric and red chili powder. Fresh ginger, green chili, and chopped coriander leaves elevate the flavors, while low-fat yogurt ensures a soft, melt-in-your-mouth texture. Perfect for those watching their sodium intake, this recipe delivers a delicious balance of spice and nutrition in every bite. Serve these golden, savory pancakes fresh off the skillet with low-sodium chutney or a dollop of yogurt for a wholesome, satisfying meal. Ready in under 35 minutes, it’s the perfect quick and healthy option for breakfast or a light snack!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Whole wheat flour
• 0.5 cup Semolina (sooji)
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander seeds (crushed)
• 1 small Green chili (finely chopped)
• 1 teaspoon Ginger (grated)
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 pinch Asafoetida (hing)
• 0.5 cup Curd (low-fat yogurt)
• 0.5 cup Water
• 2 tablespoons Oil
• 2 tablespoons Coriander leaves (finely chopped)

Directions

Step 1

In a large mixing bowl, combine the whole wheat flour and semolina. Mix well.

Step 2

Add cumin seeds, crushed coriander seeds, chopped green chili, grated ginger, turmeric powder, red chili powder, and a pinch of asafoetida to the flour mixture. Stir to distribute the spices evenly.

Step 3

Add the curd to the bowl and mix the ingredients. Gradually add water while mixing to form a smooth batter. The batter should have a pouring consistency.

Step 4

Once the batter is ready, incorporate the chopped coriander leaves into the mixture.

Step 5

Heat a non-stick skillet or griddle over medium-high heat and add a bit of the oil to coat the surface.

Step 6

Using a ladle, pour a portion of the batter onto the skillet, spreading it gently in a circular motion to form a pancake of about 5 to 6-inch diameter.

Step 7

Cook the sochen on medium heat until bubbles form on the top and the edges begin to look cooked, about 2-3 minutes.

Step 8

Drizzle a few drops of oil around the edges and on top of the sochen, then flip using a spatula. Cook the other side until it is golden brown, approximately 2 more minutes.

Step 9

Transfer the cooked sochen to a plate. Repeat the process with the remaining batter, adding oil to the skillet as needed for each new sochen.

Step 10

Serve the low sodium sochen warm with a side of yogurt or any low-sodium chutney of your choice.

Nutrition Facts

Serving size	(517.0g)

Amount per serving	% Daily Value*
Calories	1131.5

Total Fat 34.3g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 0g
Cholesterol 8mg	0%
Sodium 116.4mg	0%
Total Carbohydrate 175.3g	0%
Dietary Fiber 21.4g	0%
Total Sugars 10.1g
Protein 36.0g	0%

Vitamin D 64IU	0%
Calcium 369.0mg	0%
Iron 9.7mg	0%
Potassium 1185.9mg	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: 26.8%

Protein: 12.5%

Carbs: 60.8%