KERALA BEETROOT APPAM
Nutrition with Vibha
December 4, 2024
super easy
Kerala Beetroot Appam
Ingredients
- 1½ cup Broken wheat (fine dalia), raw (150gms)
- ½ cup Cooked Rice
- ¼ cup Moong dal (Yellow)(soaked)
- 1 cup Beetroot grated
- 2 tsp Methi Seeds (Fenugreek Seeds)
- ½ cup Fresh coconut, grated
- 2 tsp Garden cress seeds
- 1 tbsp Sugar
- 1 tbsp Oil
- Salt- to taste
Instructions
- Soak the fine dalia and moong dal, as well as the fenugreek seeds, for at least 3 to 4 hours in water.
- After the dalia and moong dal have been soaked, grind them with the grated coconut, garden cress seeds, and cooked rice. To make a thick and smooth batter, use very little water.
- Allow the appam rice batter to ferment for about 6 hours in a warm area, adding salt and sugar to taste. The fenugreek in the batter will aid in the batter's gentle fermentation. The appam batter is now ready to use after 6 hours.
- When you're ready to make the appams, whisk in the grated beets and set alone for 5 minutes in the batter.
- Heat the Appachetty or Appam pan over medium-high heat. To distribute the batter, pour a ladle of batter into the Appachetty and swirl the pan in a circular motion.
- The batter will be thick in the middle and thin out on the edges. Cover the pan with a lid for 2 minutes, or until the sides are crisped and golden brown and the centre is steamed and done
- Serve hot with coriander peanut chutney or a curd dip.
Notes
Highlights:
- Dalia and Beetroots are a good source of fiber, which is helpful for digestive health as well as lowering the risk of a variety of chronic diseases
- Garden cress contains a high level of essential fats, making it an excellent memory booster.
- Fresh coconut contains MCTs and fiber which may help with weight loss, digestion, cognitive health, blood sugar levels, and immunity.
| Energy | 369 kcal |
| Carbohydrate | 61 g |
| Protein | 10 g |
| Fat | 9 g |
| Calcium | 29.3 mg |
| Iron | 3.3mg |
| Total Fiber | 7.9 g |
| Soluble Fiber | 2 g |
Sweet-Sour Tomato Chutney
Ingredients
- 5-6 Red, Ripe Tomatoes, medium size, peel and chop finely
- 4-5 Dates, seedless, wash, chop
- 1 tbsp Raisins
- 1 tbsp Aam papad, cut into bits
- 1 inch piece, Ginger, grated
- ¾ tbsp Lemon juice or to taste
- 3-4 tbsp Sugar
- 2 tbsp Jaggery
Vagar
- 2 nos. Dry Red Chilis
- 1 Bay Leaf
- 1 tsp Pach-Phodon (Rye, Jeera, Kalonji, Methi-seeds, Sauf mixed in equal amounts and store, use as needed for vagar)
- ¾ tbsp Oil
Instructions
- Wash, peel and chop the tomatoes finely
- Mix in the chopped dates, raisins and Aam papad bits
- Heat Oil in a deep pan, add the Bay leaf, Panch-phodon and dry red chilis
- Immediately add the tomato mixture, stir
- Add a few pinches of salt, grated ginger and three fourth cup water
- Cook till tomatoes turn soft and pulpy
- Add the sugar and cook on a low flame for a few minutes
- Add the jaggery, stir, cook till jaggery melts
- When the tomato chutney has reached a slurry like texture, put off the flame and add lemon juice
- Mix well, taste and adjust the seasonings, you can increase the lemon as per your taste
- Do not overcook the chutney, or the sugar starts to crystalize
- Serve as accompanimentChutney can be stored in a glass container for a week or two in the refrigerator
Notes
Highlights
- Tomatoes are are loaded with potassium, vitamin C and lycopene.
- Dates boast an impressive nutritional profile and natural sweetness.
- A healthy intake of raisins can help relieve constipation, keep the bowel movements smooth
| Energy | 140 kcal |
| Carbohydrate | 27 g |
| Protein | 0.3 g |
| Fat | 3 g |
| Calcium | 8 mg |
| Iron | 0.8 mg |
| Total Fiber | 2.1 g |
| Soluble Fiber | 0.3 g |
No Reviews
Leave a Reply