Heart-Healthy Appam
Indulge in the wholesome goodness of Heart-Healthy Appam, a nutritious twist on the beloved South Indian classic. Crafted with a blend of brown rice, whole grain oats, and protein-packed urad dal, this recipe is infused with the subtle nuttiness of fenugreek seeds for added health benefits. The batter is naturally fermented to achieve a light, airy texture, while the use of olive oil ensures a heart-friendly touch. Perfectly crisp at the edges and soft in the center, these appams are as delightful as they are healthy. Ready in just under an hour (excluding soaking and fermentation time), this dish is ideal for breakfast or brunch, pairing beautifully with your favorite chutney or a comforting vegetable stew. Elevate your meals with this easy-to-make, guilt-free appam recipe that’s rich in fiber, nutrients, and flavor! Keywords: heart-healthy recipe, appam with oats, fermented batter, South Indian breakfast, nutritious appam.
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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
Directions
Step 1
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.
Step 2
Soak the mixture in 2 cups of water for at least 4 hours or overnight for best results.
Step 3
Drain the soaking water but reserve about 1/2 cup of it for grinding.
Step 4
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.
Step 5
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.
Step 6
Add salt to the fermented batter, mix gently, and the batter is ready to use.
Step 7
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.
Step 8
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.
Step 9
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.
Step 10
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
| Serving size | 798.9 grams (798.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 716 |
| Total Fat 19.90g | 26% |
| Saturated Fat 3.40g | 17% |
| Polyunsaturated Fat 1.30g | |
| Cholesterol 0mg | 0% |
| Sodium 1231mg | 54% |
| Total Carbohydrate 109.50g | 40% |
| Dietary Fiber 19.00g | 68% |
| Total Sugars 1.80g | |
| Protein 26.80g | 54% |
| Vitamin D 0IU | 0% |
| Calcium 156mg | 12% |
| Iron 8mg | 44% |
| Potassium 854mg | 18% |
Source of Calories