How many calories does 1 Rice Appe have?

One  Rice Appe  gives 100 calories. Out of which carbohydrates comprise 30 calories, proteins account for 5 calories and remaining calories come from fat which is 64 calories.  One Bajra Roti provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See rice appe recipe | paniyaram | South Indian rice appe | with amazing 32 images.

Rice Appe is a simply awesome snack, which can be had as a tea-time treat or served along with idli, pongal, dosa or khichdi to add more josh to your breakfast.

Made by cooking a fermented batter of rice and urad dal in an appe mould, the appe are crisp outside but soft and spongy inside.

Preparing rice appe may need patience as the batter would need fermentation which takes atleast 8 hours but the wait and patience would be worth it as the outcome is amazing. We have prepared the batter by combining rice and urad dal. Further, soaked, ground and fermented it. Once the batter is fermented, made tempering which enhances the taste of rice appe once combined with the batter. Heat oil in a non-stick pan, add cumin seeds, mustard seeds, curry leaves, asafeotida, green chilies, onions and crushed peanuts and cook. Once cooked, we have combined the tempering to the batter. Further, greased a appe mould and cook the rice appe until they turn golden brown.

Is Rice Appe  healthy?

The Health Profile of Rice Appe

Rice appe, a popular South Indian snack, is made from a fermented batter of rice and urad dal (split black lentils).¹ The healthiness of appe stems from its simple and minimal ingredient list. Unlike many deep-fried snacks, appe is cooked in a special pan with very little oil. The cooking process is more akin to steaming and pan-frying, resulting in a dish that is low in fat and calories. The fermentation of the batter also makes the nutrients easier for the body to absorb and breaks down the starches, which can aid in digestion.

Nutritional Benefits and Carbohydrate Content

The combination of rice and urad dal provides a balanced nutritional profile. While rice is primarily a source of carbohydrates, providing quick energy, the urad dal adds a good amount of protein and fiber to the dish. However, it's important to be mindful of the fact that rice is the main ingredient and it has a high glycemic index. This means it can cause a rapid spike in blood sugar levels, especially when consumed in large quantities. For individuals managing diabetes, portion control is key.

Making Rice Appe Even Healthier

While rice appe is generally a healthier alternative to many other fried snacks, you can make it even more nutritious. Adding finely chopped vegetables like onions, carrots, and bell peppers can increase its fiber and vitamin content. You could also experiment with using a blend of different flours, such as brown rice flour or a mix of millet flour, to lower the glycemic index and boost the nutritional value. The crushed peanuts, while adding a nice texture and some healthy fats, should be used in moderation. Serving appe with sambar, which is rich in vegetables and lentils, can further enhance its nutritional profile, making it a more complete and balanced meal.

Can diabetics, heart patients and over weight individuals have Rice appe?

While a popular dish, rice appe can be a challenging food for individuals managing diabetes and heart conditions. The primary ingredients, rice (chawal) and urad dal (split black lentils), are high in carbohydrates. The fermentation process of the batter, while beneficial for some nutrients, doesn't significantly lower the rice's glycemic index (GI). Since white rice has a high GI, it can cause a rapid spike in blood sugar, a key concern for diabetics. Therefore, practicing portion control and consuming this dish in moderation is essential.

The cooking method also impacts its healthfulness. The traditional recipe uses oil for tempering and cooking in the appe pan. Although the amount is small, it still contributes to the fat content. Heart patients need to be mindful of their cholesterol and blood pressure, so using a healthier oil like olive or canola is a good choice. Another issue is the low fiber content. While urad dal offers some protein and fiber, it's not enough to fully offset the high carbohydrate load from the rice. Unlike whole-grain dishes, rice appe won't help slow the absorption of sugar into the bloodstream.

To make rice appe a better option for these health conditions, some simple modifications can be made. You can significantly boost the fiber content by replacing some of the rice with whole grains or mixing in finely chopped vegetables like carrots, onions, or greens. The addition of peanuts in the recipe is a great way to include healthy fats and protein, helping to balance the carbohydrates. It's also important to consider what you serve with the appe. Pairing it with a high-fiber, low-sugar accompaniment like a vegetable-rich sambar or a healthy chutney can make a big difference.