Low Sodium Sochen
Discover the heartwarming flavors of a traditional Indian dish with a healthy twist in this Low Sodium Sochen recipe! Crafted with a wholesome base of whole wheat flour and semolina, this savory pancake is infused with aromatic spices like cumin, coriander, turmeric, and a hint of asafoetida for a burst of flavor without relying on salt. The addition of green chilies, grated ginger, and fresh coriander leaves elevates its taste, while low-fat curd ensures a soft and tender texture. Quick and easy to prepare in just 35 minutes, this recipe is perfect for a nutritious breakfast or a satisfying snack. Serve these golden-brown sochen with yogurt or low-sodium chutney to enjoy a flavorful, heart-healthy treat!
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Recipe Information
Ingredients
- 1 cup Whole wheat flour
- 0.5 cup Semolina (sooji)
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander seeds (crushed)
- 1 small Green chili (finely chopped)
- 1 teaspoon Ginger (grated)
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 pinch Asafoetida (hing)
- 0.5 cup Curd (low-fat yogurt)
- 0.5 cup Water
- 2 tablespoons Oil
- 2 tablespoons Coriander leaves (finely chopped)
Instructions
In a large mixing bowl, combine the whole wheat flour and semolina. Mix well.
Add cumin seeds, crushed coriander seeds, chopped green chili, grated ginger, turmeric powder, red chili powder, and a pinch of asafoetida to the flour mixture. Stir to distribute the spices evenly.
Add the curd to the bowl and mix the ingredients. Gradually add water while mixing to form a smooth batter. The batter should have a pouring consistency.
Once the batter is ready, incorporate the chopped coriander leaves into the mixture.
Heat a non-stick skillet or griddle over medium-high heat and add a bit of the oil to coat the surface.
Using a ladle, pour a portion of the batter onto the skillet, spreading it gently in a circular motion to form a pancake of about 5 to 6-inch diameter.
Cook the sochen on medium heat until bubbles form on the top and the edges begin to look cooked, about 2-3 minutes.
Drizzle a few drops of oil around the edges and on top of the sochen, then flip using a spatula. Cook the other side until it is golden brown, approximately 2 more minutes.
Transfer the cooked sochen to a plate. Repeat the process with the remaining batter, adding oil to the skillet as needed for each new sochen.
Serve the low sodium sochen warm with a side of yogurt or any low-sodium chutney of your choice.
Nutrition Facts
Calories |
1132 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 116 mg | 5% | |
| Total Carbohydrate | 175.3 g | 64% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 10.1 g | ||
| Protein | 36.0 g | 72% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 369 mg | 28% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 1186 mg | 25% | |
*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.
