Curd phulkiyans are a tasty treat that can help support lower blood glucose levels and overall health. Rich in protein, essential minerals, vitamins and fibre, and with a low glycemic index, it’s a delicious addition to a diabetes-friendly meal plan.
Prep time: 30 minutes
Cooking time: 10 minutes
Serves: 1
Serving size: 1 bowl (100g)
INGREDIENTS
For phulkiyans:
- Besan (chickpea flour), 1 cup (200g)
- Red chilli powder, 1 tsp
- Salt, ½ tsp
- Water for the batter, as needed
- Oil for frying, 1 cup
For curd:
- Low-fat plain yoghurt, 2 cups
- 1 onion, finely chopped
- 2 green chillies, finely chopped
- Chaat masala, 1½ tsp
- Red chilli powder, 1 tsp
- Cumin seeds, 1 tsp
- Salt, ½ tsp
For garnish:
- 1 green chilli, chopped
- Coriander leaves, 1 tbsp
- Chilli flakes, ½ tsp
Method
For phulkis:
- In a large bowl, mix the chickpea flour, red chilli powder, salt and water to make a thick batter.
- Heat oil in a pan over medium heat. Pour a small amount of batter into the oil (it will expand), frying until golden brown.
- Once cooked, remove the phulkiyans from the oil, dip in water for 5-10 seconds, then place on kitchen paper to cool.
- Repeat the process with the remaining batter.
For curd:
- In a large bowl, mix the low-fat plain yoghurt, red chilli powder, chaat masala, green chillies, cumin seeds and salt.
- Add the phulkiyans and chopped onion, and let them soak.
To serve: Transfer curd phulkiyans to a bowl, and garnish with green chilli, coriander leaves and chilli flakes.
Storage: Curd phulkiyans are best served fresh. However, they can be kept in the refrigerator for 1 day.
Nutritional information: Per serving:
Calories – 450kcal
Fat – 2g
Carbohydrate – 18g
Protein – 12g
Sodium – 7mg
Sugar – 0.9g
Fibre – 2.5g
For more recipes:–https://fitpiq.com/how-to-make-keto-vegetable-salad/
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