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12 August, 2015

Tricolor Paniyaram / Savory Pops – Independence Day Special (Diabetes Friendly Thursdays)

Comments : 9 Posted in : Breakfast, Diabetes Friendly Thursdays, snack on by : apsara Tags: , , , , , ,


Let us celebrate the Independence of India, with some DFT recipes, cheering for the colors of the flag!


Paniyaram is a south Indian snack usually made from left over idli/dosa batter. When it is made in a Appe/Abelskiever pan, it is called “kuzhi” paniyaram.  With the DFT team celebrating India’s independence day this week, I took the opportunity to make it colorful with veggies and (vegan) cheese. My family really loved these bite sized snacks. Quick and easy to make, they will please grown ups and kids alike!

Making idli batter using mostly whole grains like brown rice, oats and millet makes it suitable for diabetics and others too, since whole grains contain fiber, micro-nutrients and also digest slower than refined grains. The fermentation process itself adds probiotics helpful in digestion.

Broccoli is a ‘superfood’. Loaded with vitamins A, C and antioxidants, it is a low calorie vegetable perfectly suitable for diabetics.

Read more here: http://www.everydayhealth.com/type-2-diabetes-photos/superfoods-for-your-diabetes-diet.aspx#01

Carrots do not have to be avoided in a diabetic diet, even though they are sweet. In fact, it is highly recommended for their beta-carotene and support for vision.

Read more here: http://healthyeating.sfgate.com/can-diabetics-eat-carrots-10947.html

Here’s a quick picture tutorial of making tricolor paniyarams with minimal oil.

Tricolor Paniyaram/ Savory Pops (gluten-free, vegan)

  • Servings: 14
  • Time: 20 minutes with pre-made batter
  • Difficulty: easy
  • Print


For a large batch of the idli batter:

Brown rice- 1 cup

Idli rice- 1.5 cup

Quick oats- 1 cup (I use gluten-free oats)

Ragi (finger millet) flour- 1/2 cup

Urad dal/ lentil- 1 1/4 cup

Fenugreek seeds- 2 tbsp.

salt- to taste

For Paniyarams/ Savory Pops:

Fermented idli batter- 2 cups

Grated ginger- 1/4 tsp.

Finely chopped onion- 1 tsp. (optional)

Grated carrot- 1/2 cup

Broccoli (steamed)- 1/2 cup

Shredded cheese (vegan)- 1 tbsp.

Coconut oil  spray


1. Prepare idli batter using detailed directions in my recent Multigrain Idlis post. This requires the following steps:

a. Soaking the grains (brown rice and idli rice) and lentils/fenugreek separately overnight.

b. Using a good blender or wet grinder, the lentils are ground along with fenugreek seeds.

c. The soaked grains are ground next, and towards the end, quick oats and ragi are added.

d. Both the ground lentils and grains are mixed and the resulting batter is fermented for about 8 hours till it increases in volume and gets a slightly sour taste.

e. This fermented batter can be stored in a fridge for 3-4 days.

2. Take the required amount of batter in a bowl, mix in ginger and chopped onions.

3. Spray a heated paniyaram pan with coconut oil. Add a spoonful of batter to each hole.

4. Carefully arrange shredded carrots and steamed broccoli in each.

5. Close with a lid and cook for a few minutes on medium heat.

6. Flip each paniyaram and allow the other side to heat.

7. Flip back and arrange shredded cheese as a band in the middle. Wait till it melts and remove from the pan.

8. Serve warm with any chutney/dip. Recommended serving: 2-3.

Check out the other Tricolor Recipes from my friends in the DFT group!

Sonal: Vegetable Cocktail Cutlets

Prachi: Skinny Shahi Paneer

Chahat: Tri Colour Pasta Salad

Swati: Tricolor Oats Dhokla

Suchitra: Tricolor Quinoa Masala Dosa

Parvathy: Spicy Cauliflower Rice

Srividhya: Tricolor Wheat Dosa

Shailja: Tricolor Cocktail Millet Idlis

Sarika: Tricolor Paneer Tikka


9 thoughts on : Tricolor Paniyaram / Savory Pops – Independence Day Special (Diabetes Friendly Thursdays)

  • August 12, 2015 at 10:15 pm

    I like the batter u prepare lot of healthy stuff will try soon.. Nice trip color idli..looks Awesome

  • August 13, 2015 at 12:03 am

    These are such good looking paniyarams ! Really loving the tri-color appeal here !

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  • August 13, 2015 at 10:38 am

    I love your recipe for the idli. I have always made Ragi dosa but never tried adding Ragi flour to the idli batter! I love the idea. Your tricolor paniyarams are super-cute! Happy Independence Day!

  • Sonal
    August 13, 2015 at 2:55 pm

    So well done Apsara. So how many pieces per person?? I loved how you added extra veggies on top to enhance the nutrition of the recipe.❤️❤️

  • August 13, 2015 at 3:52 pm

    Awesome apsara.. Great way to include broccoli. Loved your idly batter recipe.

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  • Swati
    August 17, 2015 at 4:18 pm

    Very nice Apsara.. These cuties look so beautiful..

  • August 17, 2015 at 9:50 pm

    These are gorgeous!! Love the colors. Also, I love broccoli and cheese, so anything with the two of those together must be amazing! 🙂

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