Creating Recipes With A Cause!
The proud DFT team brings the indulging dishes made in Appe/Paniyaram/Ebelskiver Pan!
If you questioned as to what one could expect from a paniyaram (appe pan) dish, one would probably say, dumplings with gentle crispiness on the outside, soft on the inside, using much less oil as opposed to deep frying or even shallow frying, the middle being well cooked.
In fact, most of the deep-fried dishes can be prepared with much less oil using this hard anodized/cast iron pans with hemispherical depressions, which is a boon for those on a low-fat diet.
The ‘appes’ or ‘paniyaram’ are cooked for a very short while on the pan. Bearing this in mind, to attain the soft and lighter texture and complete cooking of the batter, one needs to ensure the batter is either fermented or has appropriate leavening. By this I mean, incorporation of air to lighten and soften the batter.
‘Instant’ paniyarams therefore need some form of leavening, be it chemical or mechanical or at times both.
I have to say, its takes a bit of ‘getting used to’ when it comes to cooking using Appe/Paniyaram/Abelskiever Pan. Judging the time to turn the appes, the flicking process itself and of course, the baking powder adjustment.
I cooked quinoa lentil paniyarams with onion, coriander, once in the past with left-over adai batter. I did not use baking powder then, but the result was acceptable as in the picture below.
For Quinoa Lentil Veg Paniyarams, its the very same batter making process as for Quinoa Adai (find the recipe here), but has added vegetables to bring in more fiber and baking powder to bring in softness to the dish. (note the softer paniyarams in the pictures) For more information on benefits of the main ingredients, please read the foot notes below.
When using baking powder, the batter needs to be allowed to rest for a short while to allow it the cause the rise/allow air bubbles to released. Baking powder acts again in response to heat, causing another rise. However if using baking soda, the batter would need to be cooked immediately and it causes no second rise.
Fermented batter as in idli/dosa batter if used for making paniyarams, needs neither.
One can also use baking soda in this recipe if preferred, just before the cooking process. Or the batter can be allowed to sit for a good few hours and then cooked with no leavening agents.
Yes, the joy of savoring a dosa/pancake/adai is one to savor, however paniyarams, in general, get done with much less effort since they do not need to be individually cooked. Now, this is a bargain I’m quite willing to consider.
Serve this for breakfast/snack or even as packed lunch/picnic lunch.
My kids enjoyed it this afternoon, after school.
quinoa – 1/8 cup
de-husked split black gram – 1/8 cup (urad dal)
split pigeon peas – 1/8 cup (tuvar dal)
split de-husked green gram – 1/4 cup (mung dal)
fenugreek seeds – 1/2 tsp (methi dana)
dry red chilies – 2-4 (use as per tolerance) (I used a combination of mild red chili and spicy red chilies for color and spice)
finely chopped onion – 1/4 cup
grated carrot – 1/4 cup
grated/finely chopped cabbage – 1/4 cup
spinach roughly chopped – 1/4 cup
fresh coriander finely chopped – a handful
green chili – 1- 2 finely chopped (optional)
salt to taste
baking powder – 1/2 tsp (instead use baking soda 1/4 tsp just before cooking)
oil to prepare the paniyarams
- quinoa - ⅛ cup
- de-husked split black gram - ⅛ cup (urad dal)
- split pigeon peas - ⅛ cup (tuvar dal)
- split de-husked green gram - ¼ cup (mung dal)
- fenugreek seeds - ½ tsp (methi dana)
- dry red chilies - 2-4 (use as per tolerance) (I used a combination of mild red chili and spicy red chilies for color and spice)
- finely chopped onion - ¼ cup
- grated carrot - ¼ cup
- grated/finely chopped cabbage - ¼ cup
- spinach roughly chopped - ¼ cup
- fresh coriander finely chopped - a handful
- green chili - 1- 2 finely chopped (optional)
- salt to taste
- baking powder - ½ tsp (instead use baking soda ¼ tsp just before cooking)
- oil to grease the pan
- first, wash the quinoa well under running water.
- wash all the lentils with fresh water.
- add fresh water and soak the lentils and quinoa along with the fenugreek seeds, dry red chilies for 2 hours.
- meanwhile, chop all the vegetables and keep them ready.
- after 2 hours, drain the lentils, quinoa etc and grind to a make a smooth batter adding additional water as needed. do not add too much water.
- now transfer the batter to a bowl, add the chopped vegetables, fresh coriander, green chili if using.
- add salt to taste. mix well. add baking powder, mix. allow the batter to rest for about 10 minutes.
- heat the appe pan, add a few drops of oil into each depression.
- now add the batter carefully into each depression.
- cook at low medium or low heat covered until the upper surface looks cooked.
- now using a wooden stick like turner provided with the pan (or a wooden skewer) turn each paniyaram over.
- again cook covered until the other side turns brown too.
- it will take a good 2-3 minutes each side. but keep an eye on them. you can check whether the under-surface is cooked by lifting up one slightly.
- serve hot with chutney of your choice such as coconut chutney.
- this quantity of batter makes 18 small paniyarams.
- portion size - 3-4 / person.
you can prepare a tempering with oil, mustard seeds, urad dal, chana dal, hing, curry leaves and stir cook chopped onion, until it turns translucent. then add grated carrot, cabbage, spinach, stir and cook until they soften.
add this entire mix to the batter, mix. add baking powder, allow it to rest for 10 minutes.
remember to cover and cook the paniyarams to ensure even cooking.
Quinoa is a slowly digested carbohydrate, naturally rich in fiber making it a low GI option. It also has all the essential amino acids (protein). Strong intake of protein and fiber are two dietary essentials for regulation of blood sugar. Because chronic, unwanted inflammation is also a key risk factor for development of type 2 diabetes, the diverse range of anti-inflammatory nutrients found in quinoa also make it a great candidate for diabetes risk reduction.
However do ensure good rinsing of the grain to remove the saponin coating which makes it bitter and is also said to be a toxin.
For more information regarding benefits of quinoa click here (whfoods.com)
People with diabetics can eat anything provided they keep their carbohydrate consumption over a day under check. Lentils are rich in fiber, which do not get digested and hence do not elevate blood sugar levels, they also slow down digestion there by causing slower rise over all of blood sugar.Read here for more info. Having said that lentils are primarily carbohydrates. So portion control is key!
Instead of the regular chana dal (yellow split peas) in the regular adai recipe, I have used more of the mung (split green gram) since it is considered better for diabetics. It has a low GI of 31.
These make a little more than 1 cup of non-starchy vegetables which are high in fiber, have low Glycemic Index. Generally non-starchy vegetables have 5 g of carbohydrates in 1/2 cup cooked or 1 cup raw. Most of this is fiber and hence need not be counted unless you eat more than 1 cup of cooked or 2 cups raw at a time.
For more info. regarding non-starchy foods read here (diabetes.org)
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I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.
For other recipes from this week’s DFT check the links below.