Low Sodium Uttapam
Discover the wholesome goodness of Low Sodium Uttapam, an Indian-inspired savory pancake that's bursting with vibrant vegetables and bold flavors—all while being mindful of your sodium intake. Made with a fermented batter of idli rice and urad dal, this recipe ensures a soft, fluffy base that’s naturally gut-friendly. Topped with a colorful medley of grated carrots, juicy tomatoes, onions, and fresh cilantro, each bite is as nourishing as it is satisfying. Enhanced with optional green chili for a gentle kick and cooked in aromatic sesame oil, these uttapams achieve a golden, crispy exterior. Perfect for a heart-healthy breakfast or snack, pair these protein-packed pancakes with coconut or tomato-onion chutney for a flavorful, low-sodium delight.
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Ingredients
- 1 cup Idli rice (or parboiled rice, soaked for 4-6 hours)
- 0.25 cup Whole white urad dal (soaked for 4-6 hours)
- 0.5 teaspoon Fenugreek seeds (methi seeds)
- 0 as needed Water
- 0.5 cup Carrot (finely grated)
- 0.5 cup Tomato (finely chopped)
- 0.5 cup Onion (finely chopped)
- 1 small Green chili (finely chopped, optional)
- 2 tablespoons Cilantro (finely chopped)
- 0 to taste Salt substitute (optional, use as per package guidelines)
- 1 tablespoon Sesame oil (or neutral cooking oil for greasing)
Directions
Step 1
Thoroughly rinse the soaked idli rice and urad dal. Combine them with the fenugreek seeds and grind in a blender or wet grinder, adding water gradually, until you achieve a smooth, pourable batter.
Step 2
Transfer the batter to a large bowl or container and let it ferment overnight or for 8-12 hours in a warm place until slightly bubbly and doubled in size.
Step 3
Once fermented, gently stir the batter. If needed, adjust to the desired consistency with a little water. Add a small amount of salt substitute (if using) to the batter and mix well.
Step 4
Prepare the topping mixture by combining grated carrot, chopped tomato, onion, green chili (if using), and cilantro in a bowl. Set aside.
Step 5
Heat a non-stick skillet or griddle over medium heat and lightly grease it with a few drops of sesame oil.
Step 6
Spoon a ladleful of the batter onto the skillet and spread it gently into a small circle, about 6 inches in diameter and 1/4 inch thick.
Step 7
Quickly sprinkle an even layer of the prepared vegetable mixture on top of the batter and press down lightly so the toppings stick.
Step 8
Drizzle or spray a few drops of sesame oil around the edges and let the uttapam cook on medium heat for 2-3 minutes, or until the bottom turns golden brown.
Step 9
Flip the uttapam carefully and cook for another 2-3 minutes on the other side until the vegetables are slightly charred and the uttapam is fully cooked.
Step 10
Transfer the uttapam to a plate and repeat with the remaining batter and toppings.
Step 11
Serve warm, with coconut chutney or tomato-onion chutney for a delicious, low sodium meal!
Nutrition Facts
| Serving size | (607.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 665.0 |
| Total Fat 16.2g | 0% |
| Saturated Fat 2.5g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 115.2mg | 0% |
| Total Carbohydrate 111.4g | 0% |
| Dietary Fiber 16.7g | 0% |
| Total Sugars 13.1g | |
| Protein 20.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 167.4mg | 0% |
| Iron 5.7mg | 0% |
| Potassium 2065.1mg | 0% |
Source of Calories