Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, soaked | 210 g | Sweet · Cooling |
 Urad dal, soaked | 80 g | Sweet · Heating |
 Green peas, lightly crushed | 130 g | Sweet, Astringent · Cooling |
 Fresh cilantro | 16 g | Astringent, 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 lightly crushed green peas and fresh cilantro 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)
Green Pea 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 Green Pea Uttapam
| Nutrient | Per 100g | Per Serving (1 serving (210g)) |
|---|---|---|
| Energy (Calories) | 157 kcal | 329 kcal |
| Protein | 5.1 g | 10.8 g |
| Total Carbohydrates | 28.0 g | 58.9 g |
| Dietary Fiber | 3.0 g | 6.4 g |
| Total Sugars | 0.9 g | 2.0 g |
| Total Fat | 2.6 g | 5.5 g |
| Calcium | 30.1 mg | 63.4 mg |
| Iron | 2.30 mg | 4.83 mg |
| Magnesium | 39.0 mg | 82.0 mg |
| Phosphorus | 84.2 mg | 177.1 mg |
| Potassium | 176 mg | 371 mg |
| Sodium | 193 mg | 406 mg |
| Zinc | 0.81 mg | 1.71 mg |
| Copper | 0.19 mg | 0.39 mg |
| Manganese | 0.50 mg | 1.05 mg |
| Selenium | 4.9 µg | 10.2 µg |
| Vitamin C | 6.7 mg | 14.1 mg |
| Vitamin A (RAE) | 30.6 µg | 64.3 µg |
| Vitamin E | 0.32 mg | 0.67 mg |
| Vitamin K | 10.0 µg | 20.9 µg |
| Thiamin (Vitamin B1) | 0.21 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.13 mg |
| Niacin (Vitamin B3) | 1.55 mg | 3.25 mg |
| Vitamin B6 | 0.10 mg | 0.21 mg |
| Folate (DFE) | 128.4 µg | 270.1 µg |
| Choline | 6.6 mg | 14.0 mg |
