Mini Baked Moong Dal and Jowar Puri
by Tarla Dalal
When you feel like snacking on something, but also want to keep High Blood Pressure in check, try this delicious, nutrient-dense Mini Baked Moong Dal and Jowar Puri.
The ingredients provide ample protein, fibre and other heart-friendly nutrients, all in a low-fat, low-sodium package. The puris have very little salt, but thanks to the use of spice powders, you will never realise this.
Not only that, these puris are not deep-fried but baked for just 15 minutes. This reduces the fat content, thereby reducing the risk of blood clotting too. Store these crunchy puris in an air-tight container, to snack on when you are hungry, or to make chaats and other starters out of it.
Mini Baked Moong Dal and Jowar Puri recipe - How to make Mini Baked Moong Dal and Jowar Puri
Preparation Time: Baking Time: 20 minutes Baking Temperature: 180°C (360°F) Cooking Time: Total Time:
Makes 20 mini puris
1/4 cup yellow moong dal (split yellow gram)
1/4 cup jowar (white millet) flour
1 tsp oil
1/4 tsp chilli powder
1/2 tsp cumin seeds (jeera) powder
a pinch of turmeric powder (haldi)
1/4 tsp asafoetida (hing)
1/2 tsp freshly ground black pepper (kalimirch)
1/4 tsp salt
- Method
- Blend the moong dal in a mixer to a smooth powder.
- Combine all the ingredients, including the moong dal powder, in a deep bowl and knead into a stiff dough using enough water.
- Divide the dough into 20 equal portions and roll out each portion into a 50 mm. (2”) diameter circle without using any flour for rolling
- Prick each rolled out portion with a fork at regular intervals.
- Arrange them on a greased baking tray and bake in a pre-heated oven at 180°c (360°f) for 15 minutes, turning them once after 10 minutes.
- Cool slightly and serve or store in an air-tight container and use as required.
| Energy | 13 cal |
| Protein | 0.6 g |
| Carbohydrates | 2 g |
| Fiber | 0.3 g |
| Fat | 0.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 3.7 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 0 mg |
| Folic Acid | 2.9 mcg |
| Calcium | 1.7 mg |
| Iron | 0.1 mg |
| Magnesium | 4.4 mg |
| Phosphorus | 10.4 mg |
| Sodium | 39.4 mg |
| Potassium | 23.4 mg |
| Zinc | 0.1 mg |
I always thought making a delectable dish with less salt is more difficult than with less or no sugar. But this proved me wrong... I served these puris to my father who is a diabetic hypertensive and he loved them. I make these puris quite often from him now.