Can’t have rice based uttapams for the fear of high sugars?
Try these Veggie uttapams.
Veggie uttapam ticks in all the right boxes for a good start- breakfast with high satiety value, micronutrient rich and satisfies your taste buds as well. Here we have swapped a high GI food (rice) with low GI food (Oats+ Rava) to produce more gradual change in blood sugar. So people with diabetes can have better blood sugar control and lower need for insulin.
Prep Time : 5 mins
Cook Time : under 3 mins per uttapam
Serving Size : 1 Uttapam (60g)
| Ingredients | Amount/ serve (g) |
| Oats | 15g(1 ½ tbsp) |
| Semolina, rava | 35g(3 tbsp) |
| Low fat curd | 60g(¼ cup) |
| Oil for making uttapams | 2 tsp |
| Onion, juliennes | 15g(1 tbsp) |
| Green Chilli, chopped | ¼ tbsp. |
| Red bell pepper, juliennes | 7g(1tbsp) |
| Yellow bell pepper, juliennes | 7g(1 tbsp) |
| Roasted & powder cumin seeds | ¼ tsp. |
| Salt | a pinch or to taste |
Method
Powder the oats finely.
Did you know?
This grain has a slightly higher fat content than other grains and will spoil more quickly. So store oats in an airtight container, ideally in a cool, dry place away from heat and light. Try to purchase small quantities of oats at one time.
Chop onions and green chilli.In a bowl, mix together powdered oats, rava, low fat curds and cumin seeds. Keep it aside for half an hour.
After half an hour- add chopped onions, green chilli, vegetables, and mix well. Alternately the vegetables can also be garnished on the top while making the uttapam. Feeds your eyes.
Add enough water (approx. ½ cup) to get a slightly thicker batter consistency than the dosa batter.
Heat a non-stick tawa, when it is hot enough, pour a ladle of batter and spread a little. Keep the size smaller as it’s easier to flip. Now reduce the flame to medium.
Drizzle little oil (1/4tsp) around the dosa and close it with a lid if needed. Once it starts lifting around the corners, flip the uttapam to the other side and drizzle another 1/4 tsp. of oil. Once it is cooked, remove from the tava and serve hot with pudina chutney and hot sambhar.
Repeat the process for the rest of the batter.
Nutritive value /Serve
| Energy | Protein | CHO | Fats | Na | Dietary |
| ( kcal) | (G) | (G) | (G) | (mg) | fibre(g) |
| 116.7 | 3.3 | 16.3 | 4.3 | 405.8 | 1.5 |
Oats are different from other grains due to their considerably higher protein 1. The batter is prepared in low fat curds to further up the protein content. It has vegetables to make it nutritious and fiber rich. This further slows the release of blood sugars and helps keep insulin levels from shooting through the roof.
This dish is also perfect if you are looking to lose a few pounds.
Reference :
1. Christina Klose & Elke K. Arendt (2012) Proteins in Oats; their Synthesis and Changes during Germination: A Review, Critical Reviews in Food Science and Nutrition, 52:7, 629-639, DOI: 10.1080/10408398.2010.504902
