THE BEST CAULIFLOWER CURD RICE – KETO | PALEO | GLUTEN FREE | DIABETIC FRIENDLY

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To be honest, I’ve never liked Cauli Rice. I’ve tried a couple recipes at home and restaurants as well, but could never get my palate to like anything. I never say this about food but they all tasted so bad, it actually made me feel nauseous. But today I tried this Cauli Curd Rice recipe while crossing my fingers and hoping this would turn out appetising and to my surprise, I LOVED it! I couldn’t believe Cauliflower could replace Rice so well. I make this recipe often, especially on days I need a quick meal.

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So if you’ve had a bleh reaction to Cauli Rice Recipes before, give this one a try. It’s easy, yummy and a good change from the usual. Since this recipe uses Curd, it is ultra light on your stomach and therefore great for days when your gut health needs some comfort food to heal while still being on a low-carb diet.

This is Keto, Paleo, Diabetic Friendly, Gluten-Free, Anti-Inflammatory, Gut Friendly, Sugar Free, Vegetarian and Low Carb. Unfortunately not Vegan/Dairy Free and I don’t know how this will taste with any dairy replacement.

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INGREDIENTS
2 Cups Cauli Rice (Instructions in Method)
1 Tsp Black Pepper Powder (Optional)
1.5 Cups Thick Curd
1 Tbsp Ghee/Oil
1.5 Tsp Mustard Seeds
1 Pinch Carrom Seeds
1 Chopped Green Chilli
1 Tsp Grated/Chopped Ginger
5-10 Chopped Curry Leaves
1 Pinch Asafoetida (Hing)
1 Tbsp Groundnuts (Optional)
2 Tbsp Chopped Coriander Leaves
Salt as per taste

SERVING SUGGESTIONS
Lemon/Chilli Pickle
Karela (Bitter Gourd) Fry
Mushroom Ghee Roast
Dry Bhindi (Okra) Masala
Baingan (Eggplant)Tawa Fry
Cheese Papad

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METHOD

  • Keep all the ingredients ready in front of you before you start making this recipe, just to ensure you can enjoy it warm.
  • Now to make Cauli Rice, take around 1/2 of a medium sized Cauliflower, separate into small florets and soak in salt water for 5-10 minutes to get rid of any hidden worms and/or dirt.
  • Wash the florets well and grate them into a bowl, add salt and mix well. I use a chopper to mince Cauliflower into fine granules. It’s faster, easier and doesn’t make it soggy. I’ve tried to pulse it in the mixer grinder to fasten the process, but it just turns out mushy. In this case though, it doesn’t really affect the end result as it is a Curd Rice recipe. But I always use a chopper to keep the texture granular. If you don’t have a mechanical chopper, just use a grater to grate it.
  • So to make the Cauli Rice, you can either steam it over a gas or in a Microwave with a little salt. I prefer the latter always, since it takes just 3 minutes and I avoid using too many utensils. I microwave in the same bowl I plan to eat it in.
  • While the cauliflower is getting steamed, heat a pan for tempering. I use the small cast iron Tadka (tempering) pan for this.
  • Once heated well, if you are using Groundnuts, dry roast them and keep aside.
  • Now in the same pan, add Ghee or Oil. I always use Ghee.
  • Reduce the flame to medium and add Mustard seeds and let it splutter for a few seconds.
  • Now add Chopped Green Chilli, Chopped Curry Leaves, Fresh Grated Ginger and Asafoetida. You can also add Dry Red Chilli. The entire process will take a minute on medium flame. Keep stirring to avoid burning.
  • While the tempering process is on, you can simultaneously take the warm cauliflower rice from the microwave and immediately add thick curd and mix well until it resembles a smooth creamy dip like consistency. Add more curd or little water if required. I don’t add water because I prefer a thick consistency.
  • Switch off the tempering mixture and pour it over the cauliflower-curd rice and mix well.
  • Add Chopped Coriander Leaves and mix again. You can also add this to the pan towards the end of the tempering.
  • Taste test and add salt if required.
  • Top this with the roasted Groundnuts. I suggest you to pair this warm bowl with any one/more of these options that go really well with this dish – Nimbu/Mirchi Achaar (Lemon/Chilli Pickle), Masala Karela (Bitter Gourd) Fry, Mushroom Ghee Roast, Dry Bhindi (Okra) Masala, Shallow Fried Eggplant (Baingan) or Cheese Papad .
  • I loved this so much that ever since I drafted this post, I’ve been eating this at least 4 times a week. Pretty sorted with my lunch scenes these day until I get bored of this one of course, though I’m really hoping I don’t. 😀
  • Did you try this recipe? Please leave comments and share your inputs. Follow my stories on Instagram for more on food and other things.
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Soaking the Florets
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Finely Chopped Cauliflower using a Mechanical Chopper (Preference 1)
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Grated Cauliflower (Preference 2)
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Mushy Ground Up Cauli Rice in Mixer-Grinder (Preference 3 – Least Preferred)
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Chopped Tempering Ingredients
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Steamed Cauli Rice Mixed with Yogurt
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KONKANI STYLE OIL-FREE VEGETABLE PICKLE | NONCHE

This Nonche (Pickle) is a staple in Konkani households. I remember making this Pickle last year in 2020 and everyone loved it so much because it’s so different. What makes it unique is that unlike other oil based pickles, this is water based and therefore has a low shelf life. But if you store it well, they can last a long time. I still use it and it’s already a year old. Infact, just this morning I took the jar out and realised I had not shared this recipe, which is why you are seeing these year old photos now 🙂

Though this can be used instantly right after you prepare, I like to leave it out for a few days to let the Mustard release its tanginness and tenderise the vegetables, flavoring them inside out and yet stay a little crunchy. This pickle goes great with Rice & Datta Dalithoy (Konkani Dal) and can be eaten with Khottos too, which is a Konkani variant of Idlis.

Always use fresh vegetables for this pickle. The pickle will taste better when the vegetables are crunchy.

Being oil-free, it’s a great choice for all those who care about suing oil in their diet. I sometimes use this as replacement for Kasundi (Mustard Sauce) for my Egg Rolls! This is a Gluten Free, Vegan and therefore Dairy Free and also Keto, Paleo & Diabetic Friendly Pickle. Good for the heart and safe for those with cholesterol issues too! Just use this like a dip or a chutney and not a full fledged sabji haha. I used this today for my egg rolls!

One year later, looks like this ❤

INGREDIENTS
2 Cups Mix Vegetables (Read method for details)
1 Cup Mustard Seeds
15 Byadgi or Kashmiri Red Chillies
1/4 Tsp Asafoetida (Hing)
2 Tbsp Grated Ginger
Salt To Taste
1/2 Cup Lemon Juice
Water to thin it out

METHOD

  • Choose the vegetables you wish to make this pickle with. You can use carrots, cauliflower, raw mango, tindora, beans, green chilli, etc or a mix of all these veggies. I’ve used Cauliflower and Raw Mango only.
  • Wash the vegetables really well especially if you are using Cauliflower. I like to break the Cauliflower into tiny bite sized florets, as small as I can get. Then soak them in salt water and wash thoroughly ensuring there are no worms or dirt left behind. Drain them well and pat them dry.
  • With the Raw Mango, I only wash the exterior well, wipe it clean and dry before chopping them into small pieces. Raw mango should be fresh, crunchy and sour. The sour, the better. I do the same with Ginger, small pieces again. Drop these veggies into a pickle glass jar with some salt and mix well. Keep aside. Also make sure all the cutlery you are using is clean and dry.
  • You can use Bimbul (Tree Sorrel), Karmbal (Star Fruit) or Lemons instead of Raw Mango or when they are not in season.
  • With a little bit of water, grind together the Byadgi Red Chillies (Kashmiri works just fine, we want the colour and not much of the spiciness), Mustard Seeds, Asafoetida and a little Salt. The water used is boiled and then cooled to room temperature. This ensures longevity of the pickle.
  • Now pour this pickle masala over your veggies and give it a mix.
  • Also I’ve used a lot of Mustard because I don’t want the pickle to be too watery and want them to last a long time. The watery version which we Konkanis make don’t last more than 10 days in the fridge.
  • But a lot of Mustard also means it’s going to taste bitter and will be super thick. So to give a little extra tanginess and to further thin this out, I add Lemon Juice to this.
  • After you add Lemon Juice, taste and see if this needs more salt and add if required. Salt is a preservative too, so don’t shy away from adding what’s necessary.
  • If it feels too thick, that’s okay. Leave it out for 2-3 days or more (depending on the local weather conditions) and check everyday. Also smell and taste a little everyday. You don’t want this to rot. It wouldn’t since you haven’t used a lot of water, but you just never know sometimes. So always check. This will leave a little water on its own due to the salt.
  • But if you still want to thin this out further, then add some ‘boiled cooled down’ water or more lemon juice and mix well.
  • Transfer to the fridge and give it a few more days, until the tanginess of the mustard seeps into the pickle. That’s all!
  • This pickle tastes fabulous and the best part is it’s oil-free!
  • Do let me know if you found this recipe interesting and if you will give this a try! Tag me on Instagram divyashree_mangalorkar
Chopped, Washed and left to Dry
Thick Pickle
Pickle Masala
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COCONUT FUDGE / NARIYAL BARFI & LADOO – KETO | PALEO | DIABETIC FRIENDLY

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Desserts on a diet? Why not? We all crave them especially when we start to follow a healthy lifestyle, right? I’ve been there too, but ever since I’m on a restrictive diet, I find myself eating more desseets than I did earlier. Luckily they are all free from refined sugar and unhealthy carbs. But here in India its easy to find healthy alternatives to cake and pastries but when it comes to Indian Sweets, not many places offer refined sugar free Indian Mithai (desserts). And during festivals, you just cannot say no to sweets. So I wanted to share a quick, easy, healthy and super divine tasting Nariyal ki Burfi / Ladoo recipe which you can enjoy guilt-free on any day. Whether the diet is for a Diabetic, Keto, Paleo or general well-being, you must try these Coconut treats. Also they are Gluten Free. For Dairy Free, Lactose Intolerant and Vegan, avoid Ghee and use Coconut milk instead of Cream. These coconut squares can also be made into cute ladoos. The preparation remains the same, with just a little change towards the end. So let’s make Coconut Fudge & Coconut Ladoos!

INGREDIENTS
100 grams fresh or dry grated coconut
1 Tbsp Ghee (Optional)
1 Tsp Cardamom Powder
3-4 Tbsp Thick Coconut Milk or Milk Cream
1 Pinch Salt
Erythritol as per taste
Chopped/Slivered Almonds (Optional)

METHOD

  • In a pan, heat some ghee. If you are Vegan you can skip this. I like the flavour of Ghee in sweets and choose to add it.
  • Add grated coconut. You can use dry or fresh. I’ve used fresh here.
  • Roast on medium heat until most of the grated coconut turns brown. Scrape off what sticks to the bottom.
  • Now add Coconut Milk or Fresh Dairy Cream. I used a mix of both. skip Dairy Cream for Vegan & DF diet.
  • Mix everything very well and let this cook for a couple of minutes more.
  • Now add in your favourite sweetener. I’ve used Erythritol. You can use Stevia or a mix of both. Or you can use Jaggery. And of course Sugar if you are not following a healthy diet.
  • You’ll notice that the the coconut shreds will not longer stick to the bottom of the pan and will start looking a little glossy too.
  • Add in the powdered Cardamom and cook for a few more minutes until most of the moisture has been absorbed.
  • You can also add your favourite nuts like Almonds chopped or slivered. I haven’t added them.
  • Now if you are making barfi, just transfer this into a flat dish. Even out and smoothen the top and let it set in the freezer for 10 mins. Take it out, cut into squares and enjoy.
  • If you are making ladoos, you might need to roast this even more until there is no moisture left when you press down the mixture. Let it cool down a little, then grease your palm and roll this into tiny balls.
  • You can roll the Ladoos in some dessicated coconut too.
  • If it’s too hard when taken out of the fridge, microwave for 10-20 seconds and enjoy juicy burfi/ladoo guilt free.
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Right after taking out of the freezer. Well set.
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After microwaving for 20 seconds. Moist and glossy.
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Divyashree Mangalorkar Gupta
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SUJI HALWA | PINEAPPLE SHEERA | KESARI BHAAT | SEMOLINA DESSERT

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Semolina is a such a versatile grain thats made after milling wheat! Though it’s devoid of bran and wheat germ and has super high gluten content, it still is nutritious – it being a good source of phosphorous, magnesium, vitamin b-complex and low in sodium. This is one such ingredient that tastes amazing when made savoury or into a sweet dessert like this sheera! You may dislike the savoury Upma but most of you love eating this common Indian sweet dish made in almost every household for festivals and gatherings and especially served at temples too. It goes by many names (title says it all) in different parts of our country, India and is made with variations using kesar, nuts or even pineapple. It takes very little time, so those looking for a quick dessert fix, look no further! This one’s an effortless dessert recipe and you won’t have to shop for ingredients – most will be readily available in your kitchen.

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INGREDIENTS
1 Cup Semolina (Suji/Rava)
3/4th Cup Ghee
2 Cups Water
1/2 Cup Sugar or as per taste
1/2 Tsp Cardamom (Elaichi) Powder
4-5 Dry Fruits of your choice (Almonds, Cashews or Raisins)
1 Pinch Saffron Strands (Kesar) – Optional

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METHOD

  • Dry roast Semolina in a deep pan for 3-4 minutes on high heat.
  • Reduce flame and add Ghee. It may look like a lot of ghee, but you don’t eat this often. So go ahead.
  • Keep stirring for a few more minutes until the semolina changes colour to a light brown.
  • At this point you can carefully pour water into this and stir in quickly.
  • Make sure the flame is on low. Soon you’ll see that the water will start getting soaked into the semolina.
  • Add in the saffron strands, powdered cardamom and chopped nuts. You can mix saffron with a little water and then mix in so it gives a nice yellow orange tinge to the sheera.
  • Once the water is well absorbed, add in the sugar and mix everything well.
  • Cook this only until the sugar melts and immediately switch off the gas. the longer you keep, the harder the halwa will turn and you don’t want that. You’re looking for moist sheera.
  • If you are planning to make Pineapple Sheera, you can cook pineapple pieces in ghee along with nuts and add in separately roasted semolina and water afterwards, followed by sugar until everything comes together.
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Divyashree Mangalorkar Gupta
TRAVEL & FOOD ENTHUSIAST
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KADI PATTA | KARIBEVU | CURRY LEAVES DRY CHUTNEY

These tiny leaves are popularly used in almost every South Indian Recipe. They are so versatile and give a mild flavour to any recipe. We’ve all grown up listening to our elders tell us about the benefits of Curry Leaves for hair growth, eyesight and memory, so I’m not going to tell you about that. We all are aware of most of its nutritional properties, especially Vitamin A. They are one of the most potent herbs that one can include in everyday diet, yet most of us fail to do so, even though they are so readily available, in fact almost given out free along with vegetables you’ve shopped from a vendor at the market! Sometimes I get a lot of these leaves and since I don’t want to end up wasting a lot, I grind them into my coconut chutneys or I make this Kaddi Patta Chutney which my mum would make and store in dabbas. This is so so tasty, you can pair this up with anything; from rotis, curd rice to idli, khichdi or misal! So here’s a recipe you’ll find stored in most ‘Mangalorean/Konkani/GSB’ kitchens!

Continue reading “KADI PATTA | KARIBEVU | CURRY LEAVES DRY CHUTNEY”

SOFT & FLUFFY IDLI WITH RICE RAVA (IDLI RAVA)

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I still remember how my friends from school & colleagues at work would eagerly wait for lunch break just to gorge on these super delicious Idlis with Aai’s special stew and coconut chutney, that she would pack for my lunch. After I got married, she had given me this recipe and I’m so grateful for that. So here I am, sharing her recipe to make the softest and the fluffiest Idlis at home from scratch. Though it takes a days preparation, the effort is worth every single bite! So much better than store bought batter!

Continue reading “SOFT & FLUFFY IDLI WITH RICE RAVA (IDLI RAVA)”

IDLI FRY | LEFTOVER IDLI SNACK

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INGREDIENTS:
6-7 Leftover Idlis
2 Tbsp Butter
1 Tsp Mustard Seeds
1 String Curry Leaves
1 Green Chilli
1/2 Tsp Asafoetida (Hing)
1 Tbsp Ginger Garlic Paste
2 Onions
2 Tomatoes
2 Tsp Turmeric Powder
1/4 Tsp Kashmiri Red Chilli Powder
1/2 Tsp Sugar
Salt as per taste
1-2 Tbsp Water
1/4 Cup Coriander Leaves

METHOD:

  • Since I made this with leftover idlis stored in the refrigerator, I reheated them in a microwave after sprinkling a little water. You can even steam Idlis in a utensil placed in a pressure cooker with a little water without the whistle for 5-10 minutes, to help them regain their softness. Keep them aside.
  • In a deep pan, heat butter.
  • Splutter mustard seeds.
  • Add chopped curry leaves and green chilli.
  • Lower flame and add asafoetida.
  • Now add ginger garlic paste and saute for a few seconds.
  • Add finely chopped onions and saute until they turn light brown.
  • Add finely chopped tomatoes.
  • Add salt and saute until the tomatoes soften.
  • Now add turmeric powder and kashmiri red chilli powder.
  • Saute for a few seconds and add sugar.
  • Now chop the steamed soft idlis ( one idli into around 10 cubes) and add this to the masala.
  • Mix and make sure all the pieces are covered in masala.
  • Sprinkle some water. You can also add more butter. Cover and cook for a few minutes on low flame.
  • Add finely chopped coriander leaves. Mix well.
  • Serve hot for breakfast or as a 5 pm snack.
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CHANA DAL VADA | SPLIT CHICKPEA FRITTERS

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Split Chickpea or Chana Dal is a rich source of energy boosting lean protein. They have a high amount of both insoluble and soluble fibers, as well as resistant and slowly-digestible starches. Altogether it is very low on GI (Glycemic Index) making this a diabetic friendly pulse. Chana Dal has zero cholesterol, has no trans fats, virtually no saturated fat nor sodium! It’s also a great source of zinc and particularly rich in phosphorous and magnesium. Such a rich food!

INGREDIENTS:
1 Glass Split Chickpeas (Chana Dal)
2 Onions
2 Green Chillis
1 String Curry Leaves
1 Inch Ginger
2 Tbsp Coriander Leaves
Salt
Oil for Deep Frying

METHOD:

  • Wash and soak Split Chickpeas in enough water for at-least 3 hours or overnight.
  • Drain the water completely and grind this in the mixer into a coarse paste. Do not add water while grinding. You don’t have to grind into a smooth paste. You should be able to see a few dal pieces still unground.
  • Transfer this to a large mixing bowl.
  • Add Onion, Green ChillI, Coriander Leaves and Curry Leaves, all finely chopped.
  • Also add grated Ginger.
  • Mix and keep this in the refrigerator for 15-20 minutes. This will give the vadas a crispy exterior.
  • Take it out from the fridge and add salt. Mix well.
  • Heat oil in a wide pan and add vadas one at a time. I could handle 4 vadas at a time. Depending on the size of your pan, add vadas. Flip and cook until both sides turn brown.
  • Serve crispy hot Chana Dal vadas with Coconut Chutney or Green Sattu Chutney.
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Crisp exterior
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Dal Vada served with Sattu Chutney & Almonds
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Crispy Chana Dal Vada

SOFT & CRISPY AKKI ROTI / RICE FLOUR FLATBREAD

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INGREDIENTS:
3 Cups Rice Flour
1 Carrot
1 Onion
2 Green Chillis
1 Inch Ginger
1 Tbsp Cumin Seeds
1/4 Cup Coriander Leaves
Salt
1 Cup Water (Approx.)
Ghee

METHOD:

  • In a deep mixing bowl, add finely chopped Carrot, Onions, Coriander Leaves, Green Chillis & Ginger.
  • Also add Cumin Seeds and Salt. Mix well.
  • Now add Rice flour and mix it with the vegetables.
  • Add little water at a time while kneading simultaneously.
  • The dough needs to be soft and pliable. If it feels sticky, add more flour. Apply ghee after you make the dough. This will help to make it less sticky.
  • Heat a griddle/tava and spread some oil/ghee.
  • Now grease your hands with ghee/oil.
  • Take a small portion of the batter and roll between hands. Then flatten it and with the help of your fingers press on all sides until you get a thin flat disc, like a paratha. Do this carefully so that it doesn’t break. You can watch the video at the end of this post.
  • Now place this on the hot greased tava and you can further flatten with your fingers. Please be careful. Don’t burn your fingers.
  • Let this cook well and then flip and cook the other side. Once you see them brown a little, transfer to a plate and do the same with the rest of the dough. Cover and keep the dough if not using immediately.
  • Don’t make rotis of the dough and keep. Make fresh & serve hot with Green Chutney.
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Finely Chopped Carrot & Ginger
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Finely chopped Veggies, Coriander Leaves, Cumin Seeds & Salt
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Rice Flour
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Veggies mixed with Rice Flour
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Non-sticky soft dough
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Flattened dough ball with the help of greased hands
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Or flattened further on the griddle.
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Served with Green Chutney
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Serve Hot
Watch this video to see how to flatten Akki Roti with your fingers

INSTANT RAVA UTTAPAM

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INGREDIENTS:
1 Glass Fine Semolina (Rava/Suji)
1/2 Glass Yogurt
1/2 Glass Water
Salt to taste
1/4 Cup Water
1 Onion
1 Tomato
1 Capsicum
1 Carrot
1 Green Chilli
1/4 Cup Coriander Leaves

Oil/Ghee

METHOD:

  • In a large mixing bowl, add Semolina. Mix Salt.
  • To this add whisked Yogurt and mix well.
  • Now add water and mix everything well.
  • Let this batter rest for 20 – 30 minutes. The Rava will soak up the water.
  • In the meantime, chop all the vegetables mentioned in the list colour coded in Red, very finely. I used a chopper. You can also manually chop them all. If you are not immediately using this, I recommend to store covered in the refrigerator. This will avoid veggies from losing water. I’m not adding salt to the veggies. So add salt to the batter accordingly.
  • Check the batter and add little more water if required. The batter should be thick but at the same time, should drop off from the spatula.
  • Heat a griddle/tava. Spread some ghee/oil.
  • Pour batter on the tava and make small Uttapams by gently spreading the batter with the spatula.
  • Now top the batter with the chopped veggies and press them gently with the back of a spoon.
  • Pour little drops of oil/ghee around the Uttapam.
  • Once they start to brown, flip gently, press and cook the side with the vegetables.
  • Flip once again and plate this with some Spiced Stew or Sambar, Coconut Chutney or Sattu Chutney or Ketchup. Click on them for the recipe.
  • If you have leftover Idli Batter, you can use this instead of Rava Batter.
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Thick batter
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Finely chopped veggies
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Mini Uttapams loaded with veggies
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Stack of Mini Uttapams
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Served with Spiced Stew & Sattu Chutney
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Healthy & Quick