Little Millet & Multi-Grain Sprouts Paniyaram: A Healthy Twist on a Classic South Indian Snack

If you’re looking to enjoy a wholesome, nutritious, and flavorful dish, Little Millet and Multi-Grain Sprouts Paniyaram is the perfect recipe. Combining the goodness of little millet and protein-packed multi-grain sprouts, this healthy version of the classic South Indian paniyaram is not just tasty but also full of essential nutrients. This dish makes for a great breakfast, snack, or even a light dinner. Here’s how to prepare this innovative, nutrient-dense dish.

Ingredients:

For the Batter:

• Little Millet (Samai): 1 cup
• Multi-Grain Sprouts (a mix of moong, urad dal, chickpeas, and other grains): 1 cup
• Rice: 1/2 cup
• Urad dal (Black gram split): 2 tablespoons
• Fenugreek Seeds: 1 teaspoon
• Salt: to taste
• Water: as needed

For Tempering:

• Oil (preferably coconut oil or sesame oil): 1-2 tablespoons
• Mustard Seeds: 1 teaspoon
• Curry Leaves: 6-8
• Finely Chopped Green Chilies: 1-2 (optional)
• Grated Ginger: 1 teaspoon
• Finely Chopped Onion: 1 small
• Chopped Coriander Leaves: for garnishing

Instructions:

Step 1: Soaking and Sprouting the Grains

1. Soak Little Millet and Rice: In separate bowls, soak little millet and rice for about 4-5 hours.
2. Prepare Multi-Grain Sprouts: Rinse your mixed grains thoroughly and soak them overnight. Drain the water the next morning, then place the soaked grains in a damp cloth or sprout jar for 1-2 days until they sprout. Alternatively, you can use store-bought sprouted grains.

Step 2: Preparing the Batter

1. Grind the Grains: In a blender or wet grinder, combine the soaked little millet, rice, urad dal, and fenugreek seeds with enough water to form a smooth batter. The consistency should be similar to pancake batter.
2. Add Sprouted Grains: Add the sprouted grains to the batter and blend once again to incorporate them well. The texture will be slightly chunky, which gives a nice bite to the paniyaram.
3. Fermentation: Cover the batter and allow it to ferment for 8-12 hours or overnight in a warm place. The batter will rise and become fluffy.

Step 3: Tempering

1. Prepare the Tempering: In a small pan, heat oil and add mustard seeds. Once they splutter, add chopped green chilies, grated ginger, and onions. Sauté for a few minutes until the onions turn golden brown.
2. Add to the Batter: Add the tempered mixture to the fermented batter and mix well. Adjust salt according to your taste.

Step 4: Cooking the Paniyaram

1. Heat the Paniyaram Pan: Grease a paniyaram pan (a special pan with small round cavities) with a little oil. Heat it on medium flame.
2. Pour the Batter: Once the pan is hot, pour a spoonful of the batter into each cavity. Cover and cook on low-medium flame for about 3-4 minutes, until the bottom turns golden brown.
3. Flip and Cook the Other Side: Use a spoon or skewer to flip the paniyaram to cook on the other side. Cook for another 2-3 minutes until both sides are crisp and golden.
4. Repeat: Continue with the remaining batter.

Step 5: Serving

• Serve the little millet and multi-grain sprouts paniyaram hot with coconut chutney, tomato chutney, or sambar on the side.
• Garnish with fresh coriander leaves for an added touch of freshness.

Health Benefits:

• Little Millet: A gluten-free grain that is rich in fiber, iron, and antioxidants. It helps in digestion and promotes heart health.
• Multi-Grain Sprouts: A powerhouse of proteins, vitamins, and minerals. Sprouting increases the nutrient content and bioavailability of the grains.
• Low Glycemic Index: The combination of little millet and sprouted grains provides slow-releasing energy, making it an excellent option for those managing their blood sugar levels.
• High in Fiber: This dish promotes a healthy gut, reduces cholesterol levels, and keeps you feeling full longer.

Tips:

1. Fermentation: If you live in a cooler climate, you can ferment the batter in the oven with just the light on, or place it in a warm area.
2. Spice Level: Adjust the green chilies according to your preference. You can also add finely chopped carrots or grated zucchini to increase the veggie intake.
3. Vegan Option: This recipe is naturally vegan and dairy-free, making it suitable for a variety of dietary preferences.

Conclusion:

Little Millet & Multi-Grain Sprouts Paniyaram is a nourishing and delicious alternative to the regular dosa or idli, packed with protein and fiber. It’s a perfect dish for those looking to enjoy South Indian flavors with a healthy, modern twist. Whether as a snack or a wholesome meal, this recipe is sure to please everyone at the table. Enjoy!