Protein-Packed South Indian Tawa Puttu Recipe

About this recipe

Protein-Packed South Indian Tawa Puttu is a wholesome and nutritious breakfast dish inspired by the flavors of South India, perfect for fitness enthusiasts seeking a high-protein, vegetarian meal. This recipe combines roasted rice flour and steamed lentils with a burst of traditional spices, offering a soft and crumbly texture complemented by the aromatic seasoning of curry leaves and mustard seeds. Served with coconut chutney or tangy tomato relish, it’s a delightful way to start your day with energy and flavor.

Ingredients

• - Rice Flour
• 1 kg Yellow Moong Dal
• - Grated Coconut
• 100 g Yellow Mustard Seeds
• 100 g Curry Leaves
• - Dry Red Chillies
• 100 g Hing Khoda
• 200 ml Sesame Oil
• 100 g Salt
• 100 g Coriander Leaves
• 20 g Turmeric Powder

Instructions

1. 1. Dry roast the rice flour in a pan on low heat for 5-7 minutes until aromatic, then set aside to cool.
2. 2. Wash and soak the moong dal for 30 minutes, then steam it until soft but still holding its shape.
3. 3. In a large bowl, mix the roasted rice flour with a pinch of salt and sprinkle in water gradually to form a crumbly, moist texture.
4. 4. Steam the rice flour mixture in a steamer for 10-12 minutes until cooked and fluffy.
5. 5. Heat sesame oil in a pan and add mustard seeds; once they splutter, add curry leaves, dried red chilies, turmeric powder, and hing.
6. 6. Toss the steamed rice flour and cooked moong dal into the pan and mix well with the tempering, ensuring the flavors are evenly distributed.
7. 7. Add grated coconut and chopped coriander leaves, mixing gently to combine; cook for 2-3 minutes on low heat.
8. 8. Serve hot with coconut chutney or tomato relish for a complete breakfast.