You are here: Home >  Cuisine  >  Indian Veg Recipes  >  South Indian  >  South Indian Uttapam  >  Sprouted Matki Uttapam

Sprouted Matki Uttapam

 

This recipe has been viewed 47378 times


sprouted matki uttapam recipe | sprouted matki vegetable pancake | healthy matki vegetable chilla | with 25 amazing images.

sprouted matki uttapam is a nutritious and flavorful Indian breakfast dish that can be made quickly. Learn how to make healthy matki vegetable chilla .

sprouted matki uttapam is a type of uttapam made with sprouted matki (moath beans. It is a healthier and more nutritious alternative to traditional onion uttapam, which is made with rice.

To make sprouted matki uttapam batter combine the sprouted matki and ½ cup of water in a mixer and blend till smooth. Transfer the mixture into a deep bowl, add besan, coriander, tomatoes, carrot, ginger-green chilli paste, cumin seeds, hing, salt and mix well.

To make sprouted matki uttapam grease a non-stick pan with ¼ tsp of oil. Pour a ladleful of the batter and spread in a circular motion to make a 125 mm. (5") diameter thick circle. Cook till they turn brown in colour from both the sides using a little oil.

Serve sprouted matki uttapam immediately with green chutney or coconut chutney.

With only 92 calories per sprouted matki uttapam, sprouted matki vegetable pancake is a low-calorie food that is ideal for weight loss.

Main ingredients of sprouted matki uttapam .
Sprouted Matki : Matki sprouts abound in fibre and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body.

Besan . In addition to binding the batter, besan also helps to give uttapam a crispy texture. Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index , besan is good for diabetics too.

Enjoy sprouted matki uttapam recipe | sprouted matki vegetable pancake | healthy matki vegetable chilla | with step by step photos.

Sprouted Matki Uttapam recipe - How to make Sprouted Matki Uttapam

Tags

South Indian UttapamBreakfast Idlis / Dosas / UttapamEvening Tea SnacksPanQuick Snacks / Quick StartersVitamin B1 ThiaminePregnancy Third Trimester Foods

Preparation Time:    Cooking Time:    Total Time:    Makes 6 uttapam

Ingredients


For Sprouted Matki Uttapam
1 1/2 cups sprouted matki (moath beans)
1/4 cup besan (bengal gram flour)
1/4 cup finely chopped coriander (dhania)
1/4 cup chopped tomatoes
1/4 cup grated carrot
2 tsp ginger-green chilli paste
1/4 tsp cumin seeds (jeera)
1/4 tsp asafoetida (hing)
salt to taste
2 tsp oil for greasing and cooking

Method
For sprouted matki uttapam
    For sprouted matki uttapam
  1. To make {span class="bold1"}sprouted matki uttapam{/span}, combine the sprouted matki and ½ cup of water in a mixer and blend till smooth.
  2. Transfer the mixture into a deep bowl, add besan, coriander, tomatoes, carrot, ginger-green chilli paste, cumin seeds, hing, salt and mix well.
  3. Grease a non-stick pan with ¼ tsp of oil.
  4. Pour a ladleful of the batter and spread in a circular motion to make a 125 mm. (5") diameter thick circle.
  5. Cook till they turn brown in colour from both the sides using a little oil.
  6. Serve the {span class="bold1"}sprouted matki uttapam{/span} immediately with coconut chutney.

Sprouted Matki Uttapam recipe with step by step photos

like sprouted matki uttapam
  1. like sprouted matki uttapam recipe | sprouted matki vegetable pancake | healthy matki vegetable chilla | then see our collection of uttapam recipes and some recipes we love.

what is sprouted matki uttapam made of?
  1. what is sprouted matki uttapam made of? See below image of list of ingredients for sprouted matki uttapam.

how to sprout matki
  1. See sprouted and boiled matki recipe | boiled matki sprouts | how to sprout matki | how to boil matki. Sprouted and boiled matki is a valuable addition to many dishes ranging from subzis to chaat and rice preparations too. All you have to do is learn the art of sprouting matki and then boiling it to perfection. Learn how to sprout and boil matki in a step-by-step fashion. 

batter for sprouted matki uttapam
  1. in a mixer put 1 1/2 cups sprouted matki (moath beans). Sprouted Matki : Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body. 
  2. Add ½ cup of water.
  3. Blend till smooth.
  4. Transfer the mixture into a deep bowl.
  5. Add 1/4 cup besan. In addition to binding the batter, besan also helps to give uttapam a crispy texture. Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index , besan is good for diabetics too.
  6. Add 1/4 cup finely chopped coriander (dhania).
  7. Add 1/4 cup chopped tomatoes. Tomatoes add a bit of sweetness and acidity to the uttapam. This can help to create a more interesting and flavorful texture profile.
  8. Add 1/4 cup grated carrot. Carrots have a sweet and earthy flavor that complements the other flavors in uttapam, such as besan and spices. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness.
  9. Add 2 tsp ginger-green chilli paste. Ginger and green chilies have a pungent and spicy flavor that complements the other flavors in uttapam. The ginger adds a warm and earthy flavor, while the green chilies add a kick of heat.
  10. Add 1/2 tsp cumin seeds (jeera). Cumin seeds have a strong and pleasant aroma that is released when they are cooked. This can help to enhance the overall aroma of the uttapam.
  11. Add 1/4 tsp asafoetida (hing).
  12. Add salt to taste. We added 1/2 tsp salt.
  13. Mix well. Adjust the amount of salt by tasting the batter at this stage.

making sprouted matki uttapam
  1. To make sprouted matki uttapam recipe | sprouted matki vegetable pancake | healthy matki vegetable chilla | heat a non stick pan and grease it with little oil using a brush.
  2. Pour a ladleful of the batter and spread in a circular motion to make a 125 mm. (5") diameter thick circle.
  3. Cook on a medium flame for 30 seconds.
  4. Flip over.
  5. Grease the top with oil.
  6. Press down with a spatula while cooking the uttapam to get even cooking.
  7. Cook cooking and flipping for 1 to 2 minutes on a low to medium flame till they turn golden brown in colour from both the sides. Your uttpam is ready.
  8. Serve sprouted matki uttapam | sprouted matki vegetable pancake | healthy matki vegetable chilla |  hot with coconut chutney and sambar .

pro tips for sprouted matki uttapam
  1. Add 1/4 cup chopped tomatoes. Tomatoes add a bit of sweetness and acidity to the uttapam. This can help to create a more interesting and flavorful texture profile.
  2. Add 1/4 cup grated carrot. Carrots have a sweet and earthy flavor that complements the other flavors in uttapam, such as besan, yogurt, and spices.
  3. Add 2 tsp ginger-green chilli paste. Ginger and green chilies have a pungent and spicy flavor that complements the other flavors in uttapam. The ginger adds a warm and earthy flavor, while the green chilies add a kick of heat.
  4. Add 1/2 tsp cumin seeds (jeera). Cumin seeds have a strong and pleasant aroma that is released when they are cooked. This can help to enhance the overall aroma of the uttapam.
  5. Add 1/4 cup besan. In addition to binding the batter, besan also helps to give uttapam a crispy texture. Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index , besan is good for diabetics too.

benefits of sprouted matki uttapam
  1. Sprouted Matki Uttapam is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).  Sprouted Matki Uttapam serving size is 2 Uttapam.
    1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 160% of RDA.
    2. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 30% of RDA.
    3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 26% of RDA.
    4. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  20% of RDA. 
    5. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 18% of RDA.
    6. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 16% of RDA.

Nutrient values per uttapam
Energy92 cal
Protein5.2 g
Carbohydrates13.2 g
Fiber1.7 g
Fat2.1 g
Cholesterol0 mg
Vitamin A183.3 mcg
Vitamin B10.8 mg
Vitamin B20 mg
Vitamin B30.4 mg
Vitamin C3.6 mg
Folic Acid9.3 mcg
Calcium45.9 mg
Iron2 mg
Magnesium52.1 mg
Phosphorus75.9 mg
Sodium11 mg
Potassium239.6 mg
Zinc0.6 mg
Outbrain

Reviews