Mini Uddina (Urd) vada/ bonda

I love Uddina vade for its taste and also because it is highly nutritious. However, usually it is too oily to eat in eateries. Mini uddina vade/bonda can be made at home, it’s quite simple and the crisp, soft textures are so rewarding!


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INGREDIENTS :

Onion : 1 very finely chopped

Green chillies: to taste, finely chopped (can be ground also)

Curry/Coriander leaves: handful, finely chopped

Ginger : 1 piece, grated 

Black pepper : few corns, pounded to crack it (optional)

Coconut : grated, a small cup (optional)

Hing/Asafoetida: a pinch (optional)

Baking powder : ~1tbsp or as needed

Salt: to taste

Oil : for frying

FOR GRINDING : 

Blackgram dal (uddu/urad) : 1/2 measure (~126 g)

Rice : fistful

METHOD : 

Soak Urad and rice for at least 1.5 to 2 hrs and then grind it with minimal water, can be slightly thicker than idli batter. Add all the ingredients to the batter and mix well. Add the batter as small balls with hand or a spoon, in to hot oil and fry on medium heat. Good to try 1-2 and adjust taste and baking powder and then fry the rest. Serve hot with coconut chutney, sambar or tomato sauce. 

Note :

  • To make the bonda fluffy, aerate the dough by blending it using hand blender for a few seconds

  • If right amount of baking powder is added, it doesn’t absorb much oil.

Preparation Time : ~30 min (excluding soaking time) 


INFORMATION 

  • Vegan - YES

  • Gluten Free - YES

  • Keto Friendly - 

  • CALORIES : ~200 calories (for 3-4 small ones)

  • Glycemic Index - Lentils : 29; Glycemic Load : 5 (for a serving of 150 gms)


 NUTRITIVE VALUE : Black gram is very nutritious as it contains high levels of protein (25g/100g), potassium (983 mg/100g), calcium (138 mg/100g), iron (7.57 mg/100g), niacin (1.447 mg/100g), Thiamine (0.273 mg/100g), and riboflavin (0.254 mg/100g). Black gram complements the essential amino acids provided in most cereals and plays an important role in the diets of the people of Nepal and India 


HEALTH BENEFITS : Urad Dal or black gram health benefits for men and women are eulogised by ayurveda. It helps in erectile dysfunction, low sperm count, PCOS, menopause and to increase skin glow.


ORIGIN : Black gram (Vigna mungo) belongs to Fabaceae family. Along with others such as mung beans (Vigna radiata), horsegram (Macrotyloma uniflorum), and pigeon pea (Cajanus cajun), black gram (Vigna mungo) has been traced to the Indian subcontinent, all of which appear after about 5000 BP.


WATER FOOTPRINT (is litres of water needed to produce the food) :

For Lentils : ~ 6000 L/kg 


UPCYCLE : If the batter is left over it can be ground with Ragi flour (to make Ragi dosa) or with other lentils (to make bele dosa/adai dosa)


GENERAL TIPS : I have found that refrigerating the batter gives better results, so you could make more of it and store and make just as much required and store the rest (without adding onion, as it ‘leaves’ water).

Incase it doesn’t turn out soft, serve it dipped in Sambar, just like they do in restaurants. 


DID YOU KNOW:

Black gram and other legume cultivation is good for soil as it can fix atmospheric nitrogen.

Adding black gram to the diet of dairy cows is known to increase milk production. Adding its crop residue to the diet of cows can increase feed intake, boost nutrient digestibility, and stimulate healthy weight gain.

References :

https://www.britannica.com/topic/agriculture/The-Indian-subcontinent

https://waterfootprint.org/media/downloads/Report47-WaterFootprintCrops-Vol1.pdf

https://www.ayurhelp.com/articles/ayurveda-medicinal-properties-black-gram-vigna-mungo-urad-dal-0

https://blackgram.com/2020/02/13/5-surprising-facts-about-black-gram/

Wikipedia

DRY DISH, SIDES, SNACKS, SUPERFOODSPadmini SudarshanaSNACK, SAVOURY, SOUTHINDIANComment