3 INDIAN FERMENTED FOOD RECIPES for GUT HEALTH
Recipes in this Video
Ingredients
- ●1 cup red rice
- ●1/4 cup urad dal (split black gram)
- ●1/4 cup fenugreek seeds
- ●1/2 tsp salt
- ●Water (as needed)
- ●Oil (for cooking)
Instructions
- 1Soak the red rice, urad dal, and fenugreek seeds in water for at least 6 hours or overnight.
- 2Drain the soaked ingredients and transfer them to a blender.
- 3Add water gradually and blend until you achieve a smooth batter, similar to pancake batter consistency.
- 4Transfer the batter to a bowl and let it ferment in a warm place for 8-12 hours or until it has risen and has a slightly sour smell.
- 5Once fermented, add salt to the batter and mix well.
- 6Heat a non-stick skillet or griddle over medium heat and lightly grease it with oil.
- 7Pour a ladleful of batter onto the skillet and spread it in a circular motion to form a thin dosa.
- 8Cook for 2-3 minutes until the edges start to lift and the bottom is golden brown.
- 9Flip the dosa and cook for another 1-2 minutes until the other side is cooked.
- 10Repeat the process with the remaining batter, greasing the skillet as needed.
- 11Serve hot with chutney or sambar.
Equipment
Handvo is a traditional dish from Gujarat, India, often enjoyed during festivals and special occasions. It embodies the region's love for lentils and rice, showcasing the versatility of these staple ingredients. This savory cake is not only a comfort food but also a nutritious option, making it popular in modern vegetarian diets. Handvo has gained recognition beyond India, with variations appearing in global cuisine, reflecting the diaspora's culinary creativity.
Ingredients
- ●rice
- ●split yellow lentils
- ●yogurt
- ●ginger
- ●green chilies
- ●curry leaves
- ●mustard seeds
- ●sesame seeds
- ●turmeric
- ●asafoetida
- ●salt
- ●water
- ●oil
- ●vegetables (like bottle gourd or carrots)
Instructions
- 1Soak rice and split yellow lentils in water for at least 4 hours or overnight.
- 2Drain and blend soaked rice and lentils with yogurt, ginger, and green chilies until smooth.
- 3Transfer the batter to a mixing bowl and add chopped vegetables, turmeric, and salt; stir to combine.
- 4Heat oil in a pan and add mustard seeds; cook until they pop, then add curry leaves and asafoetida.
- 5Pour the tempered oil into the batter and mix well.
- 6Preheat the oven to 180°C (350°F).
- 7Grease a baking dish with oil and pour in the batter evenly.
- 8Bake for 30-40 minutes or until the top is golden and a toothpick comes out clean.
- 9Allow to cool slightly before cutting into squares or wedges.
- 10Serve warm with chutney or yogurt.
Ingredient Alternatives
yogurt
Healthier: buttermilk
Cheaper: milk + lemon juice
Buttermilk provides a tangy flavor with fewer calories.
split yellow lentils
Healthier: red lentils
Cheaper: chickpeas
Red lentils cook faster and are often less expensive.
curry leaves
Healthier: bay leaves
Cheaper: dried curry powder
Bay leaves offer a different flavor profile but are more accessible.
sesame seeds
Healthier: flaxseeds
Cheaper: sunflower seeds
Flaxseeds are nutrient-dense and often cheaper.
Techniques
Equipment
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