Indian · Lunch
Fried Lentil Dumplings in Yogurt (Low-Calorie)
Golden lentil dumplings made from soaked split urad dal blended with ginger and green chili, shallow-fried then soaked in whisked low-fat yogurt seasoned with roasted cumin and chaat masala. Minimal absorbed oil and thin yogurt keep this spiced dumpling dish under 400 calories per serving.
$2
25 minsPrep
15 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
397Calories
21.6gProtein
13.5gFat
49.2gCarbs
7.9gSugar
11.8gFiber
790mgSodium
22mgChol
3.2gSat Fat
705mgPotassium
268mgCalcium
4.4mgIron
0.4mcgVitamin B12
9.2mgVitamin C
vegetarian
low-calorie
low-cholesterol
high-fiber
low-calorie
Instructions
1
Prep
Rinse the urad dal under cold water, soak 4 hours until soft enough to mash between two fingers, then drain.
2
Blitz
Blend the drained dal with minced ginger and minced green chili, adding only a splash of water, until thick and fluffy.
3
Fold
Whisk the batter vigorously by hand for 2 minutes, then fold in baking soda and salt until lightened and airy.
4
Fry
Heat vegetable oil in a small pan to 350°F (175°C) over medium heat, drop tablespoon-sized portions in, and fry 3 to 4 minutes, turning once, until deep golden and floating.
5
Poach
Slide the fried dumplings into warm water for 5 minutes, then gently squeeze each between your palms to release water.
6
Whisk
Combine the low-fat yogurt with 2 tablespoons water in a bowl, whisking until smooth and pourable like heavy cream.
7
Build
Arrange the squeezed dumplings in a shallow bowl, pour the whisked yogurt over them until fully submerged.
8
Chill
Refrigerate at least 30 minutes so dumplings absorb yogurt and become tender throughout.
9
Plate
Sprinkle roasted cumin powder, chaat masala, red chili powder, and fresh cilantro over top, drizzle with tamarind chutney if using, and serve chilled.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz341g, soaked dry weight before grinding split urad dal
- 11 inch fresh ginger
- 22 fresh green chili
- 1/2 tsp1/2 tsp baking soda
- 1/2 tsp1/2 tsp salt
- 2/3 cup160ml vegetable oil, for shallow-frying (only ~15g absorbed)
- 1 1/2 cup360g plain low-fat yogurt, whisked smooth with 2 tbsp water
- 1/2 tsp1/2 tsp roasted cumin powder
- 1/2 tsp1/2 tsp chaat masala
- 1/4 tsp1/4 tsp red chili powder
- 2 tbsp2 tbsp fresh cilantro
