Paruppu vadai

Appetizer

Item Rating: 74/100

1 serving (50 grams) contains 150 calories, 5.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		750
% Daily Value*
Total Fat		40 g	51%
	Saturated Fat	7.5 g	37%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1000 mg	43%
Total Carbohydrates		75 g	27%
	Dietary Fiber	15 g	53%
	Sugars	5 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		100 mg	7%
Iron		5 mg	27%
Potassium		750 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 360 cal (47.4%)

Protein: 100 cal (13.2%)

Carbs: 300 cal (39.5%)

About Paruppu vadai

Paruppu Vadai, also known as lentil fritters, is a traditional snack from South Indian cuisine. Made primarily from soaked and ground lentils like chana dal (Bengal gram), it is typically spiced with green chilies, curry leaves, ginger, and onions. This savory delicacy is deep-fried to achieve a crispy texture and golden-brown appearance. Paruppu Vadai is rich in plant-based protein and dietary fiber due to its lentil base, while also providing essential micronutrients like iron, magnesium, and folate. It is often consumed as an appetizer or tea-time snack, offering a filling and flavorful option that pairs well with coconut chutney or sambar.

Health Benefits

• Rich in plant-based protein, with lentils providing approximately 9 grams of protein per 100 grams, supporting muscle repair and growth.
• High in dietary fiber, which aids digestion and helps maintain healthy cholesterol levels.
• Contains iron, which supports red blood cell production and helps prevent iron-deficiency anemia.
• Provides magnesium, aiding in nerve function and maintaining a healthy heart rhythm.
• Includes folate, an essential B-vitamin crucial for DNA synthesis and promoting fetal health during pregnancy.

Dietary Considerations

Allergens: Contains legumes (lentils), onions

Suitable for: Vegetarian, gluten-free (if prepared without contaminants)

Not suitable for: Low-fat diets (due to frying), low-sodium diets (if salted heavily)

Selection and Storage

Store leftover Paruppu Vadai in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or air fryer to retain crispiness.

Common Questions About Paruppu vadai Nutrition

Is Paruppu Vadai high in protein?

Yes, Paruppu Vadai is relatively high in protein due to its primary ingredient, lentils. A typical serving (2 pieces) contains about 6-8 grams of protein, making it a good source of plant-based protein for vegetarians and vegans.

Can I eat Paruppu Vadai on a keto diet?

Paruppu Vadai is not ideal for a strict keto diet as it is made primarily from lentils, which are relatively high in carbohydrates. A single serving can contain around 15-20 grams of carbs, exceeding the carb limits of most keto plans.

What are the health benefits or concerns of Paruppu Vadai?

Paruppu Vadai offers health benefits such as being a good source of protein, dietary fiber, and essential nutrients like iron and folate from lentils. However, since it is typically deep-fried, it can be high in calories and unhealthy fats, so moderation is key to avoid potential weight gain or high cholesterol.

What are the recommended portion sizes for Paruppu Vadai?

A recommended portion size for Paruppu Vadai is 2-3 pieces, depending on the overall meal composition. This provides a balanced intake of nutrients while managing calorie consumption, as 2 pieces can have approximately 150-200 calories.

How does Paruppu Vadai compare to other lentil-based snacks?

Compared to other lentil-based snacks like steamed dal dumplings or lentil pancakes, Paruppu Vadai is richer in flavor and crispier due to the frying process. However, it is less healthy because of the added fat from frying, whereas steamed or baked versions are lower in calories and fats.

Data Sources & Scientific References