High Protein Uttapam
Elevate your breakfast or snack game with this High Protein Uttapam, a nutritious twist on the classic South Indian favorite! Packed with protein-rich ingredients like soaked urad dal, yellow moong dal, brown rice, cooked quinoa, and optional Greek yogurt, this recipe is perfect for anyone looking to fuel their day. The batter is topped with a vibrant mix of onions, tomatoes, bell peppers, grated carrots, and fresh coriander, adding a burst of color and flavor. Cooked to golden perfection on a skillet, each uttapam boasts a crispy exterior and fluffy interior, making it a wholesome, satisfying meal. Enjoy these protein-packed uttapams with coconut chutney, tangy sambar, or even plain yogurt for a complete, high-protein dish that’s both delicious and healthy. Perfect for vegetarians and health enthusiasts alike, this recipe is a go-to for a nutritious start to your day!
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Recipe Information
Ingredients
- 0.5 cup Split black gram (urad dal, soaked for 4-6 hours)
- 0.5 cup Split yellow moong dal (soaked for 4-6 hours)
- 0.5 cup Brown rice (soaked for 4-6 hours)
- 0.25 cup Cooked quinoa
- 2 tablespoons Greek yogurt (optional, for added protein)
- 1 teaspoon Salt
- 1.5 cups Water
- 0.5 cup Chopped onions
- 0.5 cup Chopped tomatoes
- 0.5 cup Chopped bell peppers (any color)
- 0.25 cup Grated carrots
- 2 tablespoons Coriander leaves, chopped
- 1 unit Green chili (finely chopped, optional)
- 2 tablespoons Oil (for cooking)
Instructions
Drain the soaked urad dal, yellow moong dal, and brown rice. Rinse thoroughly and add to a blender.
Add 1.5 cups of water and blend the mixture into a smooth batter. Ensure that the batter is thick enough to spread but not runny.
If using Greek yogurt, mix it into the batter to boost the protein content further.
Stir in the salt and the cooked quinoa. Let the batter rest for 10-15 minutes.
Prepare the vegetable topping by combining chopped onions, tomatoes, bell peppers, grated carrots, coriander leaves, and chopped green chili in a bowl. Mix well.
Heat a non-stick skillet or tawa over medium heat and lightly grease it with oil.
Pour a ladleful of batter onto the skillet and gently spread it into a thick pancake about 6-8 inches in diameter.
Sprinkle 2-3 tablespoons of the vegetable mixture evenly over the uttapam and press them gently into the batter using a spatula.
Drizzle a few drops of oil around the edges of the uttapam. Cook on medium heat until the bottom is golden brown and crisp, about 2-3 minutes.
Flip the uttapam carefully and cook the other side for 1-2 minutes until the vegetables are cooked and slightly charred.
Remove the uttapam from the skillet and repeat the process with the remaining batter and vegetables.
Serve hot with coconut chutney, sambar, or a dollop of plain Greek yogurt for added protein.
Nutrition Facts
Calories |
977 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 2461 mg | 107% | |
| Total Carbohydrate | 134.0 g | 49% | |
| Dietary Fiber | 34.8 g | 124% | |
| Total Sugars | 13.9 g | ||
| Protein | 43.2 g | 86% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 279 mg | 21% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 2180 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.
