Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, soaked | 210 g | Sweet · Cooling |
 Urad dal, soaked | 80 g | Sweet · Heating |
 Beetroot, finely grated | 130 g | Sweet · Heating |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Ghee | 18 g | Sweet · Cooling |
| Water | 380 g | Whole culinary ingredient |
Step-by-Step Preparation
- Grind the soaked rice and urad dal with enough water to make a thick, smooth batter.
- Fold in the cumin and rock salt; rest the batter for 45 minutes.
- Heat a griddle, brush it with ghee, and spread a small ladle of batter into a thick round.
- Scatter the finely grated beetroot and fennel seeds over the wet surface and press them in lightly.
- Cook both sides over medium-low heat until set and golden, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary South Indian uttapam cooking)
Beetroot Fennel Uttapam is kept thick, softly cooked, and topped with finely cut vegetables. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Beetroot Fennel Uttapam
| Nutrient | Per 100g | Per Serving (1 serving (207g)) |
|---|---|---|
| Energy (Calories) | 154 kcal | 319 kcal |
| Protein | 4.6 g | 9.6 g |
| Total Carbohydrates | 27.8 g | 57.6 g |
| Dietary Fiber | 2.7 g | 5.6 g |
| Total Sugars | 1.1 g | 2.3 g |
| Total Fat | 2.6 g | 5.5 g |
| Calcium | 32.2 mg | 66.7 mg |
| Iron | 2.26 mg | 4.68 mg |
| Magnesium | 38.9 mg | 80.6 mg |
| Phosphorus | 75.7 mg | 156.7 mg |
| Potassium | 188 mg | 389 mg |
| Sodium | 207 mg | 429 mg |
| Zinc | 0.69 mg | 1.43 mg |
| Copper | 0.17 mg | 0.36 mg |
| Manganese | 0.51 mg | 1.06 mg |
| Selenium | 4.8 µg | 9.8 µg |
| Vitamin C | 0.9 mg | 1.8 mg |
| Vitamin A (RAE) | 18.9 µg | 39.2 µg |
| Vitamin E | 0.11 mg | 0.22 mg |
| Vitamin K | 0.3 µg | 0.5 µg |
| Thiamin (Vitamin B1) | 0.18 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.09 mg |
| Niacin (Vitamin B3) | 1.29 mg | 2.68 mg |
| Vitamin B6 | 0.08 mg | 0.17 mg |
| Folate (DFE) | 136.2 µg | 281.9 µg |
| Choline | 3.0 mg | 6.2 mg |
