High Protein Rava Paniyaram

Give your breakfast or snack game a protein-packed upgrade with this High Protein Rava Paniyaram! This delightful South Indian dish combines the wholesome goodness of rava (semolina), urad dal, and moong dal for a balanced, nutrient-rich meal. Infused with aromatic spices, fresh herbs like coriander and curry leaves, and a hint of heat from green chilies, these golden, bite-sized delicacies are prepared using minimal oil in a paniyaram pan. The batter is elevated with a light tempering of mustard seeds, cumin, and asafoetida, ensuring every bite bursts with flavor. Perfectly crisp on the outside and fluffy inside, these savory paniyarams are quick to whip up with a prep time of just 20 minutes, making them ideal for busy mornings or as a wholesome tea-time treat. Serve them hot with coconut chutney or tangy tomato ketchup for a high-protein snack that's not only healthy but irresistibly delicious.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Rava (semolina)
• 0.5 cup Urad dal (split black gram)
• 0.5 cup Moong dal (yellow lentils)
• 0.5 cup Curd (yogurt)
• 1 cup Water
• 1 medium Onion, finely chopped
• 2 pieces Green chilies, finely chopped
• 1 teaspoon Ginger, grated
• 2 tablespoons Coriander leaves, finely chopped
• 10 leaves Curry leaves, chopped
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 2 tablespoons Oil
• 1 teaspoon Salt
• 0.25 teaspoon Baking soda

Directions

Step 1

Rinse and soak urad dal and moong dal together in enough water for about 1 hour.

Step 2

Drain the water and grind the soaked dals into a smooth batter using very little water. The batter should not be too thin.

Step 3

In a separate bowl, mix rava with curd and a cup of water to make a smooth batter. Let it rest for 15-20 minutes to allow the rava to absorb the moisture and swell.

Step 4

Add the ground dal batter to the rava mixture and mix well. The batter should be of medium-thick consistency.

Step 5

Add salt, finely chopped onions, green chilies, ginger, and coriander leaves to the batter. Mix well.

Step 6

In a small pan, heat oil and add mustard seeds, cumin seeds, and asafoetida. Once the mustard seeds crackle, add curry leaves and sauté for a few seconds.

Step 7

Pour this tempering into the batter and mix well.

Step 8

Just before making the paniyarams, add baking soda to the batter and mix gently.

Step 9

Heat a paniyaram pan (appe pan) and add a few drops of oil into each well.

Step 10

Pour a spoonful of batter into each well and cook on medium heat until golden brown on one side, then flip and cook the other side.

Step 11

Once cooked, remove the paniyarams from the pan and repeat with the remaining batter.

Step 12

Serve hot with coconut chutney or tomato ketchup.

Nutrition Facts

Serving size	940.8 grams (940.8g)

Amount per serving	% Daily Value*
Calories	1818

Total Fat 39.00g	50%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 0.00g
Cholesterol 16mg	5%
Sodium 2809mg	122%
Total Carbohydrate 285.20g	104%
Dietary Fiber 38.30g	137%
Total Sugars 15.60g
Protein 81.30g	163%

Vitamin D 0IU	0%
Calcium 464mg	36%
Iron 18mg	98%
Potassium 3145mg	67%

*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: 19.3%

Protein: 17.9%

Carbs: 62.8%