Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, soaked | 210 g | Sweet · Cooling |
 Urad dal, soaked | 80 g | Sweet · Heating |
 White mushrooms, finely chopped | 150 g | Sweet, Astringent · Cooling |
 Coriander seeds | 3 g | Astringent, Bitter, Sweet · 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 chopped white mushrooms and coriander 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)
Mushroom Coriander 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 Mushroom Coriander Uttapam
| Nutrient | Per 100g | Per Serving (1 serving (212g)) |
|---|---|---|
| Energy (Calories) | 148 kcal | 315 kcal |
| Protein | 4.9 g | 10.4 g |
| Total Carbohydrates | 26.1 g | 55.3 g |
| Dietary Fiber | 2.8 g | 5.9 g |
| Total Sugars | 0.06 g | 0.1 g |
| Total Fat | 2.6 g | 5.6 g |
| Calcium | 30.5 mg | 64.8 mg |
| Iron | 2.13 mg | 4.51 mg |
| Magnesium | 37.5 mg | 79.6 mg |
| Phosphorus | 82.9 mg | 175.8 mg |
| Potassium | 188 mg | 399 mg |
| Sodium | 192 mg | 406 mg |
| Zinc | 0.65 mg | 1.39 mg |
| Copper | 0.17 mg | 0.37 mg |
| Manganese | 0.46 mg | 0.97 mg |
| Selenium | 4.6 µg | 9.8 µg |
| Vitamin C | 0.1 mg | 0.2 mg |
| Vitamin A (RAE) | 18.2 µg | 38.5 µg |
| Vitamin E | 0.10 mg | 0.21 mg |
| Vitamin K | 2.4 µg | 5.2 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.09 mg |
| Niacin (Vitamin B3) | 1.32 mg | 2.80 mg |
| Vitamin B6 | 0.09 mg | 0.19 mg |
| Folate (DFE) | 116.2 µg | 246.5 µg |
| Choline | 2.0 mg | 4.2 mg |
