Jowar and Tomato Uttapam, Healthy Snack
by Tarla Dalal
jowar and tomato uttapam recipe | healthy jowar uttapam | Indian snack with jowar | with 25 amazing images.
jowar and tomato uttapam recipe | healthy jowar uttapam | Indian snack with jowar is a nourishing breakfast option. Learn how to make healthy jowar uttapam.
To make jowar and tomato uttapam, wash and soak the whole jowar and urad dal in enough water separately overnight. Drain well. Combine the whole jowar, urad dal and approx. ¼ cup of water in a mixer and blend till smooth. Transfer the mixture into a bowl, add the ginger-green chilli paste and salt and mix well. Heat a mini uttapa pan and grease it using ½ tsp of oil. Pour small spoonfuls of the batter in each uttapa mould to make a 75 mm. (3") diameter round. Sprinkle little tomatoes and coriander evenly over each mini uttapam, press lightly and cook on both the sides on a medium flame using the remaining ½ tsp of oil. Serve immediately.
A sumptuous variant of the common rice and dal uttapam, this Indian snack with jowar, as the name suggests is made with a batter of jowar and urad dal. Jowar being alkaline in nature is good for your tummy, and interestingly this batter does not require fermentation, thus ruling out the possibility of acidity too. Try other stomach-friendly snacks like Nutritious Chilas and Potato Bajra Pancake.
Not only are these healthy jowar uttapam convenient to make, they are also super tasty thanks to the tomatoes and peppy coriander. Tomatoes are rich in lycopene and vitamin A which are antioxidants and help in reducing inflammation in the body.
These jowar and tomato uttapam are a wise pick for diabetics, heart patients and all those aiming weight loss. With 34 calories and 1.1 g protein per mini uttapam, these is a perfect snack with coconut chutney.
Tips for jowar and tomato uttapam. 1. Jowar and urad dal has to be soaked overnight. So plan for it in advance. 2. Ensure that the mixture is smooth on blending. Half grains left behind while blending will not give a pleasant mouthfeel after cooking. 3. You can also use finely chopped onions for the topping. 4. Serving these uttapams immediately is very important to enjoy their flavour and texture.
Enjoy jowar and tomato uttapam recipe | healthy jowar uttapam | Indian snack with jowar | with step by step photos.
Jowar and Tomato Uttapam, Healthy Snack recipe - How to make Jowar and Tomato Uttapam, Healthy Snack
Soaking time: Overnight Preparation Time: Cooking Time: Total Time:
Makes 7 mini uttapas
For Jowar and Tomato Uttapam
1/4 cup jowar (white millet)
1 tbsp urad dal (split black lentils)
1/4 tsp ginger-green chilli paste
salt to taste
Other Ingredients For Jowar and Tomato Uttapam
1 tsp oil for greasing and cooking
2 tbsp chopped tomatoes
1 tbsp chopped coriander (dhania)
For jowar and tomato uttapam
- For jowar and tomato uttapam
- To make {span class="bold1"}jowar and tomato uttapam{/span}, wash and soak the whole jowar and urad dal in enough water separately overnight. Drain well.
- Combine the whole jowar, urad dal and approx. ¼ cup of water in a mixer and blend till smooth.
- Transfer the mixture into a bowl, add the ginger-green chilli paste and salt and mix well.
- Heat a mini uttapa pan and grease it using ½ tsp of oil.
- Pour small spoonfuls of the batter in each uttapa mould to make a 75 mm. (3") diameter round.
- Sprinkle little tomatoes and coriander evenly over each mini uttapa, press lightly and cook on both the sides on a medium flame using the remaining ½ tsp of oil.
- Serve the {span class="bold1"}jowar and tomato uttapam{/span} immediately.
If you like jowar and tomato uttapam
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If you like jowar and tomato uttapam, then also try other healthy snacks like
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What is jowar and tomato uttapam made of?
- Jowar and tomato uttapam is made of 1/4 cup jowar (white millet), 1 tbsp urad dal (split black lentils), 1/4 tsp ginger-green chilli paste, salt to taste, 1 tsp oil for greasing and cooking, 2 tbsp chopped tomatoes and 1 tbsp chopped coriander (dhania).
Pro tips for jowar and tomato uttapam
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Jowar and urad dal has to be soaked overnight. So plan for it in advance.
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Ensure that the mixture is smooth on blending. Half grains left behind while blending will not give a pleasant mouthfeel after cooking.
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You can also use finely chopped onions for the topping.
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Serving these uttapams immediately is very important to enjoy their flavour and texture.
How to select jowar, sorghum, white millet
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The jowar grains should be clean, dust free and without any infestations or foul odour.
- Make sure there is no evidence of moisture.
- The grains should be uniform in size and colour.
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It is better to opt for organic grains, if possible.
How to select urad dal
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Urad dal is easily available in grocery stores, pre-packaged as well as in bulk containers.
- If purchasing in a packaged packet, check to see if there is a "use-by" date on the package.
- Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the dal are covered and that the store has a good product turnover so as to ensure its maximal freshness.
- Whether purchasing urad dal in bulk or in a packaged container, make sure that there is no evidence of moisture.
- The dal should be uniform in colour and size.
- It should be free of worms and debris.
How to select tomatoes, tamatar
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Select tomatoes that are round, full and feel heavy for their size, smooth skinned with no wrinkles, cracks, bruises or soft spots.
- They should not have a puffy appearance since this indicates that they will be of inferior flavor and will cause excess waste during preparation.
- Ripe tomatoes will yield to slight pressure and will have a noticeably sweet fragrance.
- The skin should be firm and not shrivelled.
- Choose tomatoes that have a deep rich colour. Not only is this one of the signs of a delicious tasting tomato, but the deep colour also indicates that it has a greater supply of the health-promoting phytonutrient red pigment, lycopene.
For the batter of jowar and tomato uttapam
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Clean, wash and soak 1/4 cup jowar (white millet) in enough water overnight. Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL).
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Next day drain the jowar using a strainer.
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Clean wash and soak 1 tbsp urad dal (split black lentils) in enough water overnight. Drain well. 1 cup of cooked urad dal gives 69.30% of your daily requirement of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal.
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Next day drain the urad dal using a strainer.
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Add the jowar into the mixer jar.
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Add the urad dal also.
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Add approx. ¼ cup of water.
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Blend in a mixer till smooth.
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Transfer the mixture into a bowl.
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Add 1/4 tsp ginger-green chilli paste. Ginger green chilli paste together has many health benefits to offer. Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too.
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Add salt.
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Mix well. The batter is ready.
How to make jowar and tomato uttapam
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To make jowar and tomato uttapam recipe | healthy jowar uttapam | Indian snack with jowar, heat a mini uttapa pan and grease it using ½ tsp of oil.
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Pour small spoonfuls of the batter in each uttapa mould to make a 75 mm. (3") diameter round. You can make 7 uttapams with this batter.
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Sprinkle little chopped tomatoes evenly over each uttapam. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
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Also sprinkle chopped coriander (dhania) evenly over it. Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
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Press lightly with a wooden ladle and cook on both the sides on a medium flame using the remaining ½ tsp of oil.
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Serve jowar and tomato uttapam recipe | healthy jowar uttapam | Indian snack with jowar immediately.
Health benefits of jowar and tomato uttapam
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Jowar and Tomato Uttapam – a nourishing snack.
- Whole jowar and urad dal are a good source of protein and fibre. These 2 nutrients aid in weight loss.
- Both have a low glycemic index and thus these uttapams are suitable for diabetics too.
- The batter isn’t fermented and jowar is alkaline in nature, so those who are suffering from acidity can opt for this snack too.
- You can also benefit from the antioxidants from tomatoes and coriander and reduce the oxidative load in body caused due to harmful free radicals.
| Energy | 34 cal |
| Protein | 1.1 g |
| Carbohydrates | 5.4 g |
| Fiber | 0.8 g |
| Fat | 0.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 51.5 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 1.5 mg |
| Folic Acid | 4.7 mcg |
| Calcium | 6.5 mg |
| Iron | 0.3 mg |
| Magnesium | 12.7 mg |
| Phosphorus | 20.6 mg |
| Sodium | 1.8 mg |
| Potassium | 27.5 mg |
| Zinc | 0.1 mg |
Dainty uttapas, not too spicy.... suits the stomach and satiating too. Thanks for sharing this uttapa version for people suffering from acidity. I enjoy them with a bowl of mildly spiced sambhar.