Heart-Healthy Traditional Aappam

Experience the wholesome goodness of Heart-Healthy Traditional Aappam, a delightful spin on the classic South Indian favorite that’s as nutritious as it is delicious. This recipe replaces refined ingredients with nutrient-packed brown rice, rolled oats, and the optional addition of fiber-rich red rice for a healthier twist. Infused with freshly grated coconut and a hint of fenugreek seeds, the batter is naturally fermented, ensuring a light and lacy texture with no compromise on flavor. Perfectly crisp at the edges and fluffy in the center, these aappams are cooked with minimal oil, making them ideal for mindful eating. Pair them with a comforting vegetable stew, a protein-packed lentil curry, or your favorite chutney for a heart-healthy meal that satisfies. This recipe is designed to be both heart-friendly and mouthwatering, celebrating traditional flavors with a nourishing update.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1.5 cups Brown rice
• 0.5 cups Rolled oats
• 0.5 cups Grated fresh coconut
• 0.25 cups Cooked red rice (optional, for texture and added fiber)
• 0.5 teaspoons Fenugreek seeds
• 0.5 teaspoons Instant yeast
• 2 cups Warm water
• 0.5 teaspoons Salt
• 1 teaspoons Olive oil (for greasing the pan)

Directions

Step 1

1. Rinse the brown rice under running water and soak it in 1.5 cups of water for at least 4 hours or overnight.

Step 2

2. In a separate bowl, soak the rolled oats and fenugreek seeds in 0.5 cups of water for 2 hours.

Step 3

3. Drain the soaked rice and add it to a blender along with the soaked oats, fenugreek seeds, grated coconut, and cooked red rice (if using).

Step 4

4. Add 1 cup of warm water and blend until you get a smooth batter with a slightly thick, pourable consistency. Add more water if required, a few tablespoons at a time.

Step 5

5. Transfer the batter into a large bowl and mix in the instant yeast. Cover the bowl with a clean kitchen towel and let the batter ferment in a warm place for 4-6 hours or until it becomes frothy and slightly risen.

Step 6

6. Once fermented, add salt to the batter and gently mix. Do not overmix, as this will deflate the air bubbles needed for fluffy aappams.

Step 7

7. Heat an aappam pan or a small, non-stick skillet over medium heat. Lightly grease the pan with a few drops of olive oil using a brush or paper towel.

Step 8

8. Pour a ladleful (approximately 1/4 cup) of the batter into the center of the pan. Gently swirl the pan to spread the batter into a thin, lacy circle with a slightly thicker center.

Step 9

9. Cover the pan with a lid and cook for 2-3 minutes, or until the edges are golden and crisp and the center is cooked through. There is no need to flip the aappam.

Step 10

10. Remove the aappam and repeat with the remaining batter, greasing the pan lightly as needed.

Step 11

11. Serve warm with a side of vegetable stew, lentil curry, or chutney for a delicious and heart-healthy meal.

Nutrition Facts

Serving size	1001.4 grams (1001.4g)

Amount per serving	% Daily Value*
Calories	1020

Total Fat 50.80g	65%
Saturated Fat 37.50g	188%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 1222mg	53%
Total Carbohydrate 127.60g	46%
Dietary Fiber 22.30g	80%
Total Sugars 8.80g
Protein 20.90g	42%

Vitamin D 0IU	0%
Calcium 74mg	6%
Iron 7mg	39%
Potassium 783mg	17%

*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: 43.5%

Protein: 8.0%

Carbs: 48.6%