How many calories does one Sprouted Matki and Coriander Mini Uttapa have?

One Sprouted Matki and Coriander Mini Uttapa gives 21 calories. Out of which carbohydrates comprise 11 calories, proteins account for 5 calories and remaining calories come from fat which is 5 calories. One Sprouted Matki and Coriander Mini Uttapa provides about 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Sprouted Matki and Coriander Mini Uttapa. 

Absolutely unique, the Sprouted Matki and Coriander Mini Uttapa are made with a batter of sprouted matki perkily flavoured with chopped coriander, green chilli paste and other taste enhancers. The batter does not require any fermentation or soaking because sprouted matki is used.

Cook these uttapa in an exciting mini format and serve with mint and onion chutney instead of fat-laden coconut chutney. You will discover that it is a fantastic way to include sprouts in your diet!

Some more delicious diabetic-friendly everyday treat recipes - Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis , Yellow Moong Dal and Spring Onion Paratha , Buckwheat Pancakes and Adai.

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

Is Sprouted Matki and Coriander Mini Uttapa healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

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. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera. 

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

What's the problem?

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oil, canola oil, coconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Sprouted Matki and Coriander Mini Uttapa?

Yes. This recipe is high in fibre.  These sprouts are a protein boost. Sprouted moong is beneficial in relieving the symptoms of anaemia by building haemoglobin levels due to its high iron count.

Can healthy individuals have Sprouted Matki and Coriander Mini Uttapa?

Yes. 

Healthy Chutney to have with Uttapa :

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, Mint and Onion Chutney, lehsun ka chutney, green garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Mint and Onion Chutney

How to burn 21 calories that come from one Sprouted Matki and Coriander Mini Uttapa?

Walking (6 kmph) = 6 mins
Running (11 kmph) = 2 mins
Cycling (30 kmph) = 3 mins
Swimming (2 kmph) = 4 mins

Note: These values are approximate and calorie burning differs in each individual.