Heart-Healthy Masala Vada
Discover the irresistible charm of Heart-Healthy Masala Vada, a nutritious twist on the traditional South Indian snack. Perfectly balancing bold spices and wholesome ingredients, this recipe swaps deep frying for a pan-fried approach using olive oil—making it a guilt-free indulgence. Made with protein-rich chana dal and fiber-packed brown rice, these golden-brown patties boast vibrant flavors from freshly roasted fennel, cumin, and black pepper, paired with fragrant curry leaves and zesty ginger. Ready in under an hour, these crispy delights are perfect as a savory snack or appetizer, served alongside a refreshing chutney. Elevate your snack game with this flavorful, heart-friendly take on masala vada!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup chana dal
- 0.5 cup brown rice
- 1 medium onion, finely chopped
- 0.25 cup fresh coriander leaves, chopped
- 2 small green chilies, finely chopped
- 1 inch ginger, grated
- 10 leaves curry leaves, torn
- 1 teaspoon fennel seeds
- 1 teaspoon cumin seeds
- 0.5 teaspoon black pepper
- 0.5 teaspoon turmeric powder
- 0.25 teaspoon asafetida
- 1 teaspoon salt
- 1 tablespoon olive oil
Instructions
Rinse the chana dal and brown rice thoroughly under running water. Then soak them together in enough water to cover for at least 2 hours.
Drain the soaked dal and rice mixture, and transfer it to a food processor. Pulse to a coarse paste without adding water. It should not be too smooth to retain some texture.
Transfer the coarse paste into a mixing bowl. Add finely chopped onion, coriander leaves, green chilies, grated ginger, and curry leaves.
In a small skillet, dry roast fennel seeds, cumin seeds, and black pepper over medium heat for about 1-2 minutes until aromatic. Allow to cool slightly, and then grind them into a coarse powder.
Add the roasted spice mix, turmeric powder, asafetida, and salt into the dal batter. Mix everything together until well combined.
Wet your hands and take small portions of the mixture to form small patties or vada shapes about 2-3 inches wide.
In a non-stick pan or skillet over medium heat, add 1 tablespoon of olive oil. Once hot, place the vadas in the pan without overcrowding them.
Cook the vadas on each side for about 3-4 minutes or until they develop a golden-brown crust. If required, drizzle a little more olive oil around the edges to help them fry evenly.
Once cooked, transfer the vadas onto a paper towel to absorb any excess oil. Repeat with the remaining batter.
Serve the heart-healthy masala vadas warm with your favorite chutney or enjoy them as a snack on their own.
Nutrition Facts
Calories |
651 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.9 g | 28% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2437 mg | 106% | |
| Total Carbohydrate | 96.3 g | 35% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 14.7 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 274 mg | 21% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2167 mg | 46% | |
*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.
