Heart-Healthy Appam
Discover the wholesome twist on a beloved South Indian classic with this Heart-Healthy Appam recipe! Crafted with nutrient-packed brown rice, whole grain oats, and protein-rich urad dal, this dish not only satisfies your taste buds but also supports a heart-conscious lifestyle. Infused with the digestive benefits of fenugreek seeds, the fermented batter ensures light and airy Appams with crispy edges and soft centers. Prepared using minimal olive oil, these Appams are perfect for those seeking both flavor and wellness in their meals. Pair them with a vibrant, heart-healthy chutney or stew for a guilt-free indulgence that's as nourishing as it is delicious. Whether you're health-conscious or simply exploring wholesome cuisine, this easy-to-make recipe offers a delightful blend of tradition and contemporary nutrition.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Whole grain oats
- 0.25 cup Urad dal
- 0.5 teaspoon Fenugreek seeds
- 0.5 teaspoon Salt
- 1 teaspoon Olive oil
- 2 cups Water
Instructions
Rinse the brown rice, oats, and urad dal under running water until the water runs clear. In a large bowl, combine these with the fenugreek seeds.
Soak the mixture in 2 cups of water for at least 4 hours or overnight for best results.
Drain the soaking water but reserve about 1/2 cup of it for grinding.
In a blender, add the soaked ingredients with the reserved soaking water. Blend until you achieve a smooth batter. Add more water as needed to reach a pancake batter consistency.
Transfer the batter to a bowl, cover, and let it ferment in a warm place for 8 to 12 hours. The batter should rise and become slightly frothy.
Add salt to the fermented batter, mix gently, and the batter is ready to use.
Heat a non-stick Appam pan or a small skillet over medium heat and lightly grease it with a teaspoon of olive oil using a brush or cloth.
Pour a ladleful of batter in the center of the pan and rotate the pan lightly to spread the batter into a round shape, allowing the edges to stay a bit thicker.
Cover the pan with a lid and let the Appam cook for about 2-3 minutes until the edges become crispy and the center is cooked through.
Remove the Appam from the pan and repeat the process with the remaining batter. Serve warm with your choice of heart-healthy chutney or stew.
Nutrition Facts
Calories |
716 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1231 mg | 54% | |
| Total Carbohydrate | 109.5 g | 40% | |
| Dietary Fiber | 19.0 g | 68% | |
| Total Sugars | 1.8 g | ||
| Protein | 26.8 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 156 mg | 12% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 854 mg | 18% | |
*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.
