Sprouts Uttapam Recipe: Protein-Rich Healthy Vegetarian Snack

Last updated on April 28th, 2023

Have you ever tried an old recipe with new ideas that turned out to be more delicious than you ever thought it could be? This happened to me a few days ago. My mother made breakfast with leftover sprouts, which I called sprouts Uttapam. Want to know the full uttapam recipe and see how it tasted? Check out the video below!

Article Summary

Sprouts Uttapam

The winter season is here and the common winter breakfast in India is kachori, samosa, parantha, pakora & Chole-bhature. But what to do if you’re trying to lose weight or are a health-conscious person?

I asked Mom for sprouts but wasn’t in the mood to have them for breakfast. I wanted to eat something warm, tasty, & crunchy. You should also try it because you’re going to love this Sprouts Uttapam recipe.

But, before we go further with the recipe, first let’s understand if Uttapam is healthy or not.

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Is Uttapam Healthy?

Uttapam can be both healthy or unhealthy depending upon the ingredients & cooking method used to make it.

If you’re making Rava Uttapam it’s healthy though not very good for weight loss, but not bad either. If you’re adding vegetables, sprouts, & corn to it, you’re preparing a protein-rich dish.

However, if you’re focusing only on weight loss, our advice is to use soaked lentils for batter instead of Suji. Because lentils are high in fibre which contributes to weight loss and aids your digestive health.

In today’s uttapam recipe, I have taken 1 cup of semolina/suji/Rava. However, we also tried moong dal batter later. We soaked moong & chana dal (equal proportions) overnight & ground it the next morning using water.

Sprouts Uttapam Recipe CALORIES & Nutritional Info

According to USDA, United States of Agriculture Department, Semolina/Rava is packed in iron, protein & fibre, magnesium and vitamin B. In each 100 gm of Suji, there is around 360 Kcal.

On the other hand, if you take moong dal for the batter, 100 grams of yellow moong dal contains 348 calories in it (ref). But, it doesn’t contain gluten like Suji.

According to the USDA nutrition data; a 100-gram serving of yellow moong dal has 8 grams of fibre and 24 grams of protein.

With these ingredients, 3-4 servings can be prepared. And because we are adding moong sprouts too, the uttapam will be one of the best high in protein breakfasts which will keep you fulfilled all day.

We took 1 cup of moong sprouts for filling. Moong sprouts are very low in calories and contain only 30 Kcal per 100 grams.

CALORIES IN 1 serving

So, it becomes about 100-150 calories per Uttapam providing the size of the uttapam and vegetables & other ingredients used.

I recommend you use fewer oil drops to make it the perfect ideal snack for weight loss.

Ingredients: Sprouts Filling

1 cup Sprouts
1 Green chilli
1 tbsp crushed ginger root
1 Carrot,
1 radish,
½ capsicum,
1 Crushed Indian gooseberry,
Coriander leaves
½ crushed Corn on the cob
1 tsp Salt
Chat masala
Garam masala

Ingredients: Batter

1 cup Suji/ soaked yellow moong dal or Chana dal
2 tbsp curd
Salt
1 tsp cumin
Eno

The Batter of Sprouts Uttapam Recipe

For the Rava uttapam recipe, you need 1 cup of Suji to instantly make it. Else for weight loss Uttapam, you should soak yellow moong dal overnight and grind it in the morning after rinsing the water.

Now, take 2 tablespoons of curd and 1 cup of water. Beat it for 2-3 minutes. Then, add salt, Eno, Jeera, and Heeng and beat it again. Add some more water.

Now, set it aside for 10-15 mins.

Preparation of filling

Meanwhile, you should utilize these 15 mins. Please take all the above-mentioned vegetables and chop them. Now, put moong sprouts into a mixer grinder, add green chilli and ginger and half grind it. Remember you don’t need to boil the sprouts.

Take it out in a bowl and add all the chopped vegetables to the mixer. It’s time to grate the corn 🌽. Take not more than half of the piece. It’s converted into the form of paste. Add this paste to the sprout filling.

Now, to enhance the taste of your filling, you should add salt, chat masala, and garam masala and mix them well.

The tasty yummy filling of sprouts Uttapam is ready!

Final Steps of the Recipe

Switch on the gas stove and put the pan on the gas stove. Grease the pan with some drops of olive oil or ghee.

1. Sprouts Uttapam Recipe Method 1

It’s time to spread the batter on the pan in a similar fashion as you make the Dosa. This is the first layer. Don’t worry about the shape.

Then put the filling on this layer to every corner of the coating. Put another layer of the batter on the filling like you do while making the sandwich.

Leave it for 2-3 mins. Put 2-3 more drops of oil on the pan and then flip the Uttapam. If you’re unable to do it, watch the video above. We used plates for flipping.

2. Sprouts Uttapam Recipe Method 2

Instead of making 1 big Uttapam, you can make 3 small Uttapam. It will use comparatively less oil and will be easy to make. Repeat the process as I discussed above. Put the filling and make the second layer.

Low oil, crispy, protein-rich, easy-to-prepare healthy veg Indian breakfast is ready. Your tasty Uttapam is ready.

Conclusion

Uttapam can be good for weight loss if you use moong dal or chana dal instead of Suji. By the way, Uttapam is famous in Tamil Nadu, and there are several types of Uttapam made like Onion Uttapam, tomato Uttapam, and Dosa Uttapam.

There are several ways of making the Uttapam depending upon their type. Still trying it a new way is always fun! We tried the dish with sprouts and they it out to be delicious.

So, what are you waiting for? Try and let me know how did you like this sprouts uttapam recipe?