Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, soaked | 210 g | Sweet · Cooling |
 Urad dal, soaked | 80 g | Sweet · Heating |
 Paneer, finely crumbled | 120 g | Sweet · Cooling |
 Tomato, seeded and finely chopped | 100 g | Sour, Sweet · Heating |
 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 crumbled paneer and seeded and finely chopped tomato 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)
This modern paneer-tomato uttapam is flagged for its cheese-and-tomato topping. Vata: serve warm with a little ghee. Pitta: reduce tomato and ginger. Kapha: use less paneer and a smaller cake. Compliant variant: replace paneer with crumbled firm tofu.
USDA Nutrition Facts for Paneer Tomato Uttapam
| Nutrient | Per 100g | Per Serving (1 serving (228g)) |
|---|---|---|
| Energy (Calories) | 173 kcal | 396 kcal |
| Protein | 6.1 g | 13.9 g |
| Total Carbohydrates | 27.0 g | 61.8 g |
| Dietary Fiber | 2.1 g | 4.7 g |
| Total Sugars | 3.4 g | 7.7 g |
| Total Fat | 4.4 g | 10.0 g |
| Calcium | 102.4 mg | 234.2 mg |
| Iron | 1.90 mg | 4.35 mg |
| Magnesium | 39.5 mg | 90.4 mg |
| Phosphorus | 128.1 mg | 293.1 mg |
| Potassium | 240 mg | 548 mg |
| Sodium | 201 mg | 460 mg |
| Zinc | 0.85 mg | 1.94 mg |
| Copper | 0.15 mg | 0.34 mg |
| Manganese | 0.41 mg | 0.93 mg |
| Selenium | 5.4 µg | 12.4 µg |
| Vitamin C | 1.5 mg | 3.5 mg |
| Vitamin A (RAE) | 41.7 µg | 95.5 µg |
| Vitamin E | 0.20 mg | 0.45 mg |
| Vitamin K | 1.3 µg | 2.9 µg |
| Thiamin (Vitamin B1) | 0.20 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.28 mg |
| Niacin (Vitamin B3) | 1.24 mg | 2.83 mg |
| Vitamin B6 | 0.11 mg | 0.25 mg |
| Folate (DFE) | 109.4 µg | 250.2 µg |
| Choline | 13.9 mg | 31.8 mg |
