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baked soya puris recipe | soya til crispies | healthy soya baked sesame seeds puris |

baked soya puris recipe | soya til crispies | healthy soya baked sesame seeds puris | with 20 amazing images.



baked soya puris is a healthy snack made from soya flour and kala til. Learn to make soya til crispies.

What would life be without healthy snacks like baked soya puris to munch on? Indispensable though they seem to the foodie, doctors often advise against them, due to the high calorie count.

Not when you know the smart ways to make low-cal baked soya puris! Here, a dough of whole wheat flour and soya flour along with black sesame seeds, are shaped into rounds and baked in an oven till crisp.

The intelligent use of ingredients makes the baked soya puris rich in calcium, folic acid and fibre, while baking makes them low-cal. Those with hypertension can make this crunchy finger food with minimal or no salt, it tastes equally good.

Tips for baked soya puris: 1. Prick each rolled puri dough all over using a fork. This prevents the puris from rising when baked. 2. Add 1 tbsp olive oil, coconut oil to the dough. Use olive oil or coconut oil for a healthier diet and say no to processed seed oils. 3. Store soya til crispies in an air-tight container for upto 2 weeks.

Enjoy baked soya puris recipe | soya til crispies | healthy soya baked sesame seeds puris | with step by step photos.

Baked Soya Puris

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Baked Soya Puris recipe - How to make Baked Soya Puris

Preparation Time:    Baking Time:  18 minutes   Baking Temperature:  180° C (360°F)   Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients
Method
For baked soya puris
    For baked soya puris
  1. To make baked soya puris, combine soya flour, til, atta, haldi, chilli powder, coriander cumin seeds powder, oil, salt to taste in a deep bowl.
  2. Knead into a stiff dough using approx. ¼ cup of water plus 1 tablespoon water.
  3. Divide the dough into 20 equal portions, roll out each portion into a 50 mm. (2 inches) diameter thin round circle using a little whole wheat flour.
  4. Prick each rolled puri dough all over using a fork.
  5. Place them on a lined baking tray and bake in a pre-heated oven at 180°c (360°f) for 10 minutes or till the puris are golden brown, turning them once after 8 minutes.
  6. Cool baked soya puris slightly and store in an air-tight container.
  7. Serve baked soya puris as a healthy snack.
Nutrient values (Abbrv) per serving
Energy149 cal
Protein4.9 g
Carbohydrates19.9 g
Fiber3.6 g
Fat6.2 g
Cholesterol0 mg
Sodium5.8 mg
Baked Soya Puris recipe with step by step photos

like soya baked puris
    like soya baked puris
  1. like baked soya puris recipe | soya til crispies | healthy soya baked sesame seeds puris | then see our collection of soya starters, snacks and some recipes we love. 

what is soya baked puris made of ?
    what is soya baked puris made of ?
  1. what is soya baked puris made of ? See below image of list of ingredients for soya baked puris.

benefits of soya
    benefits of soya
  1. benefits of soya granules, soya chunks, soya flour. 
    • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
    • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
    • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
    • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
    • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
    • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
    • Soy protein may provide positive results for people with high blood pressure.
    • Soy protein is beneficial to women in post-menopausal years.
    • Soy is low in fat and sodium, and may help reduce the risk of heart disease.

dough for soya baked puris
    dough for soya baked puris
  1. In a deep bowl put 1/4 cup soya flour.
  2. Add 1 tbsp black sesame seeds (kala til).
  3. Add 3/4 cup whole wheat flour (gehun ka atta).
  4. Add 1/4 tsp turmeric powder (haldi).
  5. Add 1 tsp chilli powder.
  6. Add 1/2 tsp coriander-cumin seeds (dhania-jeera) powder.
  7. Add 1 tbsp olive oil, coconut oil or oil to the dough. Use olive oil or coconut oil for a healthier diet and say no to processed seed oils.
  8. Add salt to taste. We added 1/3rd tsp salt.
  9. Gradually add enough water to make a stiff dough. We added approx 1/4 cup water plus 1 tablespoon water.
  10. Knead into a stiff dough.

making soya baked puris
    making soya baked puris
  1. To make baked soya puris recipe | soya til crispies | healthy soya baked sesame seeds puris | divide the dough into 20 equal portions.
  2. Roll out each portion into a 50 mm. (2 inches) diameter thin round circle using a little whole wheat flour.
  3. Prick each rolled puri dough all over using a fork. This prevents the puris from rising when baked.
  4. Line a baking tray with parchment paper.
  5. Place pricked soya puris on a baking tray.
  6.  Pre-heat oven at 180°c (360°f) for 10 minutes.
  7. Puris after baking for 10 minutes.
  8. Flip over.
  9. Bake again for 8 minutes. Cool. Your soya til puris are done.
  10. Serve baked soya puris | soya til crispies | healthy soya baked sesame seeds puris |  as a healthy snack.

tips for soya baked puris
    tips for soya baked puris
  1. Roll out each portion into a 50 mm. (2 inches) diameter thin round circle using a little whole wheat flour.
  2. Prick each rolled puri dough all over using a fork. This prevents the puris from rising when baked.
  3. Add 1 tbsp olive oil, coconut oil or oil to the dough. Use olive oil or coconut oil for a healthier diet and say no to processed seed oils.
  4. Store baked soya puris | soya til crispies | healthy soya baked sesame seeds puris |  in an air-tight container for upto 2 weeks.
  5. Baked Soya Puris  is rich in Phosphorous, Vitamin B1, Magnesium, Folic Acid, Fiber. 
    1. Phosphorous : Phosphorous works closely with calcium to build bones. 20% of RDA.
    2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
    3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 17% of RDA.
    4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 13% of RDA.
    5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 14% of RDA.

Reviews

Soya and Til Crispies
 on 08 Jan 15 03:46 PM
5

Soya flour combined with wheat flour and simple masalas is what make these crispy soya puris. Try it with a low fat curd dip to make a filling snack.

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