Sunday, March 22, 2015
FERMENTED OAT AND URAD DAL UTTAPAM-- SO TASTY!
UPDATE MARCH 23, 2015: I MADE A VARIATION THIS MORNING-- FRUIT UTTAPAM! SEE END OF RECIPE
I was interested in making uttapam for my husband as a more interesting way for him to eat oats, and as a way to includes legumes in a breakfast food. Oats and legumes contain lots of soluble fiber, which is helpful for many conditions, such as angina. After perusing many South Indian cooking blogs, I was interested to find that oats are being incorporated into Indian cuisines because they are a healthful addition to diabetic diets, and diabetes is unfortunately becoming more prevalent in India.
I tried some quick recipes with rolled oats or quick oats and urad dal (hulled, split black gram-- easy to find in Indian markets and well-stocked grocery stores) and they were good, but I realized that I wanted a fermented batter, leavened with the natural fermentation of the oat and legume batter sitting overnight. The fermentation in good for the gut and it makes the batter foamy and full of flavor, with no added leavening.
I decided to start the batter with soaked oat groats (whole oats) and either urad dal, moong dal (split hulled mung beans) or the easily-available split yellow peas. Our local Real Canadian Superstore carries urad dal in their bulk section, so I had plenty of it on hand and that's what I have been using most often. But yellow split peas are another excellent option.
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| Soaked Oat Groats (steel cut oats or rolled oats can also be used) |
This is not an "instant recipe, but the "hands-on" time is very minimal and the finished batter can be stored in the refrigerator for a week or so-- it just gets better!
Printable Recipe
UPDATE: SEE FRUIT UTTAPAM VARIATION BELOW RECIPE
BRYANNA'S FERMENTED OAT AND URAD DAL UTTAPAM
Servings: 18 uttapam
Yield: about 6 cups batter
An excellent breakfast, lunch, supper or substantial snack dish. Serve with your favorite dal or sambar, and/or chutneys, and perhaps some non-dairy yogurt or cheese. The Nutrition facts are for one Uttapam, without toppings. NOTE: You can use this batter to make dosa as well.
1 cup oats groats (whole oats)-- (steel cut oats or rolled oats can also be used-- I've used both successfully)
1 cup urad dal (split, hulled black gram), moong dal (split, hulled mung beans), or even red lentils, chana dal or yellow split peas
1 teaspoon fenugreek seeds (NOTE: This is a fermentation aid, but, if you can't find them, omit.)
water
For the Batter:
2- 2 1/2 cups mixed soaking water from oats and dal
1/2- 1 teaspoon salt
For Cooking: (amounts will vary depending on how many uttapam you are making at one time)
oil for greasing the pan
thinly-sliced onion
thinly-sliced vegetables of your choice (could include: sweet potato, cooked potato, squash, cabbage, kale or other greens [dry], halved grape tomatoes, chiles, any color bell peppers, halved grape tomatoes, grated carrots, grated coconut, chopped cilantro, green onion, or leeks, etc.
Non-dairy cheese shreds
For Garnishing:
Your favorite dal or sambar (here's a good sambar recipe: http://abcdsofcooking.com/2009/12/sambar-south-indian-lentil-stew/)
Indian chutney and/ or raita (vegetable and yogurt salad, made with non-dairy yogurt)
chopped fresh cilantro, basil and/or mint
The day before you plan to make the Uttapam, about 6 hours before you go to bed:
1. In separate bowls or pitchers, cover the oats and dal or split peas with water by several inches. Add the fenugreek seeds to the dal. Cover with a clean cloth and let stand at room temperature for about 6 hours.
Just before you retire for the night:
1. Drain the soaked oats and dal separately, saving the soaking water.
2. If you have a large, high-speed blender, you can blend the drained oats, drained dal, salt and 2 to 2 1/2 cups reserved soaking water all at once.
3. If you have a less sturdy blender, blend the oats with 1- 1/4 cups soaking water, and the dal with 1- 1 1/4 cups soaking water in separate batches and then mix them together in a large bowl with the salt.
4. Whichever way you do it, the batter should be like a pancake batter-- thicker than a crepe batter-- but very smooth.
5. Scrape the batter into a large mixing bowl and cover loosely with a lid or towel. Place in a warm-ish spot (maybe the oven with the light on) and leave overnight.
In the morning the batter should have risen a bit and be full of bubbles.
6. You can use it immediately, or place the batter in a covered jar or storage container and refrigerate for up to a week. It will get more flavorful as it sits! If you are cooking some uttapam, immediately, prepare your veggie toppings and veggie cheese, if using, and set out your Garnishes. Have some plates heating in a low oven.
To cook the Uttapam:
1. Have your veggie toppings ready and heat your favorite pancake skillet or griddle over high heat until cold water sizzles when sprinkled on it. Turn the heat down to medium-high and spray with a bit of oil from a pump-sprayer. I use a soup ladle with a rounded bottom that holds about 1/3 cup to scoop out some batter and also to spread the batter.
2. For each uttapam, pour the ladle-full of batter into the center of the pan and , starting from the center, use the bottom of the ladle in a circular motion going outwards to shape a round "pancake" about 6" across.
3. Cover the pan briefly, if you like. When the bottom is golden brown, quickly sprinkle the top with a handful of your veggie toppings, press it down lightly into the batter, loosen the bottom of the uttapam and quickly flip it over.
4. Cook just until the veggies look cooked and a bit charred. Serve at once, veggie side up, or you can make several at a time and keep them hot in a 200 degree F oven until you are ready to serve.
Nutrition Facts
Nutrition (per “pancake”): 55 calories, 4 calories from fat, .5 g total fat, 0 mg cholesterol, 54 mg sodium, 123.1 mg potassium, 9.6 g carbohydrates, 3.2 g fiber, .5 g sugar, 3.4 g protein, 9.8 points.
FRUIT UTTAPAM VARIATION:
I had a brainstorm last night while trying to fall asleep (long story)-- why not use fruit on the uttapam batter instead of veggies, and serve with maple syrup (maybe with some vegan ricotta or vegan yogurt).
I decided to make blueberry uttapam this morning and served it with maple syrup-- it was fantastic!
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5 comments:
This is a most awesome share Bryanna. I love savoury food and most breakfast dishes tend to be sweet. I eat porridge but am a bit tired of it and to combine ferments with something that looks as delicious as this is going to revolutionise my mornings. Thank you for always coming up with exactly what I need, when I need it :)
I only have ground fenugreek. :/ How much ground would equal the recipe amount, or would I miss out on the fermentation benefits from it because it's already ground? I can't wait to try these!
Nanette, ground would probably work. Try about 1 1/2 tsp.
Nanette, ground would probably work. Try about 1 1/2 tsp.
Ground Fenugreek works just as well.
Soak the powder in just enough water for a few hours.
Blend with the oats or to the batter.
I have used it for dosas and idli.
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