Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, soaked | 210 g | Sweet · Cooling |
 Urad dal, soaked | 80 g | Sweet · Heating |
 Tomato, seeded and finely chopped | 120 g | Sour, Sweet · Heating |
 Onion, finely chopped | 90 g | Sweet, Pungent · 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 seeded and finely chopped tomato and finely chopped onion 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)
Tomato Onion 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 Tomato Onion Uttapam
| Nutrient | Per 100g | Per Serving (1 serving (226g)) |
|---|---|---|
| Energy (Calories) | 140 kcal | 316 kcal |
| Protein | 4.2 g | 9.4 g |
| Total Carbohydrates | 25.4 g | 57.4 g |
| Dietary Fiber | 2.3 g | 5.2 g |
| Total Sugars | 0.8 g | 1.8 g |
| Total Fat | 2.4 g | 5.4 g |
| Calcium | 26.8 mg | 60.7 mg |
| Iron | 1.95 mg | 4.41 mg |
| Magnesium | 33.5 mg | 75.8 mg |
| Phosphorus | 68.0 mg | 153.8 mg |
| Potassium | 166 mg | 375 mg |
| Sodium | 179 mg | 405 mg |
| Zinc | 0.61 mg | 1.38 mg |
| Copper | 0.16 mg | 0.35 mg |
| Manganese | 0.43 mg | 0.96 mg |
| Selenium | 4.3 µg | 9.7 µg |
| Vitamin C | 2.6 mg | 5.8 mg |
| Vitamin A (RAE) | 22.6 µg | 51.1 µg |
| Vitamin E | 0.19 mg | 0.43 mg |
| Vitamin K | 1.3 µg | 2.9 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.09 mg |
| Niacin (Vitamin B3) | 1.21 mg | 2.73 mg |
| Vitamin B6 | 0.09 mg | 0.20 mg |
| Folate (DFE) | 112.8 µg | 255.2 µg |
| Choline | 3.4 mg | 7.6 mg |
