Heart-Healthy Masala Vada

Savor the bold flavors of **Heart-Healthy Masala Vada**, a nutritious twist on the beloved South Indian snack. This recipe swaps deep-frying for a pan-fried method, using just a touch of olive oil to create golden, crispy vadas with significantly less fat. Packed with **protein-rich chana dal**, **fiber-filled brown rice**, and an aromatic blend of roasted spices like fennel and cumin, these vadas are layered with flavor and heart-friendly benefits. Fresh ingredients like finely chopped onion, coriander, green chilies, and curry leaves add a burst of freshness and spice to each bite. Ready in under an hour, these wholesome fritters are perfect as a guilt-free tea time snack or paired with chutney for a light meal. Whether you're embracing healthy eating or simply craving a delicious plant-based treat, this heart-smart masala vada will hit the spot!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Transfer the coarse paste into a mixing bowl. Add finely chopped onion, coriander leaves, green chilies, grated ginger, and curry leaves.

Step 4

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.

Step 5

Add the roasted spice mix, turmeric powder, asafetida, and salt into the dal batter. Mix everything together until well combined.

Step 6

Wet your hands and take small portions of the mixture to form small patties or vada shapes about 2-3 inches wide.

Step 7

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.

Step 8

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.

Step 9

Once cooked, transfer the vadas onto a paper towel to absorb any excess oil. Repeat with the remaining batter.

Step 10

Serve the heart-healthy masala vadas warm with your favorite chutney or enjoy them as a snack on their own.

Nutrition Facts

Serving size	520.2 grams (520.2g)

Amount per serving	% Daily Value*
Calories	651

Total Fat 21.90g	28%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2437mg	106%
Total Carbohydrate 96.30g	35%
Dietary Fiber 23.90g	85%
Total Sugars 14.70g
Protein 24.60g	49%

Vitamin D 0IU	0%
Calcium 274mg	21%
Iron 13mg	71%
Potassium 2167mg	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.

Source of Calories

Fat: 29.0%

Protein: 14.5%

Carbs: 56.6%