Health
Sabudana (tapioca pearls) is a versatile ingredient commonly used in Indian cuisine, especially during fasting periods. It is not only light but also easy to digest. One of the most popular ways to enjoy sabudana is by making sabudana puris, a deep-fried snack that is crispy on the outside and soft on the inside. While deep-frying adds flavor and texture, it also increases the calorie content, making it less ideal for those looking to maintain a healthy lifestyle.
But what if you could enjoy the deliciousness of sabudana puris without all the oil? Yes, you can! Here’s a simple recipe for making oil-free sabudana puris that are just as tasty but much healthier.
Ingredients
- 1 cup sabudana (tapioca pearls)
- 1 medium-sized boiled potato
- 2 tablespoons buckwheat flour (kuttu ka atta) or rice flour
- 1 tablespoon lemon juice
- 1 teaspoon cumin seeds
- 1-2 green chilies, finely chopped (optional)
- A pinch of black salt (kala namak)
- Regular salt to taste
- Fresh coriander leaves, chopped (for garnishing)
- Water as needed
Instructions
1. Soak the Sabudana
Start by soaking sabudana in water for 4-5 hours, or overnight for best results. The pearls should swell and become soft but not mushy. Drain any excess water and keep it aside. The soaking time might vary depending on the size of the pearls, so ensure they are fully hydrated.
2. Prepare the Dough
In a large mixing bowl, mash the boiled potato into a smooth paste. Add the soaked sabudana to the mashed potato and mix well. To this mixture, add buckwheat flour or rice flour to bind the dough. The flour also helps in holding the dough together while cooking, making the puris easier to shape.
3. Add Seasoning
Season the dough with cumin seeds, chopped green chilies (if using), black salt, and regular salt. The combination of spices adds an aromatic flavor, making these puris incredibly tasty. Add a tablespoon of lemon juice for a slight tang and enhance the overall flavor profile.
4. Shape the Puris
Once everything is mixed thoroughly, take small portions of the dough and roll them into smooth balls. Flatten each ball gently with your palms to form a disc shape. You can make them as thick or thin as you like, but thinner puris will become crispier.
5. Cook Without Oil
The key to making oil-free sabudana puris is cooking them without any oil. Use a non-stick skillet or a tava (griddle). Heat it on medium heat and place the puris one by one. Cook each puri on both sides until they become golden brown and slightly crisp. Make sure to press gently with a spatula while cooking to ensure even puffing.
6. Garnish and Serve
Once cooked, remove the puris from the griddle and place them on a plate lined with a paper towel to absorb any remaining moisture. Garnish with fresh coriander leaves and serve hot with a side of yogurt or mint chutney.
Why Oil-Free?
By skipping the deep frying, you significantly reduce the calorie content of the puris, making them lighter and healthier. These oil-free sabudana puris are perfect for those who want to enjoy a traditional snack without compromising on their health goals. Whether you are fasting or simply looking for a guilt-free snack, these puris are an excellent choice.
Nutritional Benefits
Sabudana is a good source of carbohydrates, providing an energy boost. It is also rich in fiber and iron, making it a great choice for vegetarians. The addition of potatoes adds essential vitamins and minerals, while the spices like cumin and black salt provide digestive benefits.
In conclusion, these oil-free sabudana puris are an ideal snack for those seeking a healthier, lighter version of the classic dish. Whether you’re fasting, dieting, or simply craving a crispy snack, this recipe will not disappoint!
