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About Atukula/poha/flattened rice vada:
The nutritious and delightful nature of Atukula vada, making them sound not only delicious but also a wholesome choice. Enjoy your culinary adventure with these golden, flavorful cutlets! Atukula vada, also known as Poha Cutlet, is a delicious and popular Indian snack. It’s made with flattened rice (poha) mixed with potatoes and various spices.
How to make Atukula vada?
- Commence by thoroughly washing and soaking the poha in water for approximately five minutes.
- Next, in a mixing bowl, combine finely chopped onions, potato, green chilli, jeera powder, coriander powder, a dash of turmeric, a pinch of pepper powder, garam masala and a handful of fresh coriander leaves.
- Once the poha is well-soaked, drain and strain it, and then incorporate it into the mixture.
- Ensure a thorough blend of all the ingredients, forming a cohesive dough. Cover the bowl with a cloth and allow it to rest for a brief ten minutes.
- After the resting period, fashion the dough into small, flattened cutlets. Optionally, you can gently roll them in breadcrumbs for an added layer of texture.
- Meanwhile, preheat the oil in kadai for deep frying. Alternatively, if you prefer a lighter option, these cutlets can be shallow-fried on a grill pan.
- With a careful hand, introduce each cutlet to the heated oil, maintaining a medium flame. Fry them until they attain a beautiful golden brown hue, achieving a delectable crispness.
- Once fried to perfection, carefully remove them from the oil, allowing any excess oil to be absorbed by a tissue.
- Present these delectable and nutritious cutlets with a side of green chutney or a dollop of tangy tomato sauce.
Enjoy your homemade Poha Cutlets! They’re bound to be a hit with anyone lucky enough to try them.
Poha vada is healthy ?
Atukula vada, like many fried snacks, is not typically considered a “healthy” option due to its deep-fried nature.
- Use less oil: While deep-frying is the traditional method for making atukula vada, you can try shallow frying or even baking them in the oven to reduce the amount of oil used.
- Incorporate nutritious ingredients: You can add grated vegetables like carrots, spinach, or finely chopped bell peppers to the batter to increase the nutritional content of the vadas.
- Choose healthier fats: Opt for healthier oils like olive oil, avocado oil, or coconut oil for frying, as they contain healthier fats compared to vegetable oils.
- Use whole grain poha: Look for whole grain flattened rice (poha) instead of the refined variety to increase the fiber content and nutritional value of the vadas.
- Serve with healthier accompaniments: Instead of traditional chutneys high in sugar and salt, serve atukula vada with homemade dips like mint yogurt dip, tomato chutney with less sugar, or hummus.
- Control portion sizes: Enjoy atukula vada in moderation and be mindful of portion sizes to avoid consuming too many calories in one sitting.
While these modifications can make atukula vada healthier compared to the traditional recipe, it’s important to remember that it is still a fried snack and should be consumed in moderation as part of a balanced diet.
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Atukula Vada Recipe Card:
DELIGHTFUL ATUKULA VADA
Atukula Vada, also known as Poha Vada, is a popular South Indian snack made primarily from flattened rice (poha), along with other ingredients. It's a delicious and crispy deep-fried dish
Ingredients
- 1 cup Poha/atukulu/flattened rice
- 1 big Potato boiled
- 1/2 cup Onion -1medium
- 1/2 tbsp Coriander powder
- 1/4 tbsp Jeera powder
- 1/2 tbsp Garam masala
- 1 tbsp Ginger garlic paste
- 2 tbsp Coriander leaves chopped
- Salt – as per taste
- 1/2 tbsp Pepper powder
- 2 Green chilli Thin sliced – 1tsp
- For deep fry Cooking oil
Instructions
1.Preparation of Poha:
- Rinse the poha under cold water to soften it. Drain well and set aside for a few minutes to remove excess water. Make sure the poha is not too wet.
2.Mixing the Ingredients:
- In a mixing bowl, combine the softened poha, mashed potato, chopped onions, green chilies, ginger paste, cumin powder, other ingredients and salt. Mix well until all the ingredients are evenly distributed.
3.Forming Vadas:
- Take small portions of the mixture and shape them into small patties or vadas. You can flatten them slightly to ensure even frying.
4.Heating the Oil:
- Heat oil in a deep frying pan on medium-high heat. Test the oil’s temperature by dropping a small portion of the mixture. It should sizzle and rise to the surface.
5.Frying the Vadas:
- Carefully slide the vadas into the hot oil, ensuring not to overcrowd the pan. Fry them until they turn golden brown and crispy on both sides. This may take about 3-4 minutes per side.
6.Draining Excess Oil:
- Use a slotted spoon to remove the vadas from the oil and place them on a plate lined with paper towels. This helps absorb any excess oil.
Nutrition:
The nutritional values for atukula vada can vary depending on the specific recipe and portion size. Here’s a general breakdown of the key components and their approximate values per 100 grams:
- Calories: 150-200 kcal
- Protein: 2-4 grams
- Carbohydrates: 15-20 grams
- Sugars: 2-4 grams
- Dietary Fiber: 2-3 grams
- Fat: 8-10 grams
- Saturated Fat: 1-2 grams
- Monounsaturated Fat: 4-5 grams
- Polyunsaturated Fat: 2-3 grams
- Sodium: 500-700 milligrams
- Potassium: 200-300 milligrams
- Calcium: 30-50 milligrams
- Iron: 1-2 milligrams
- Vitamin C: 10-15 milligrams
- Vitamin A: 100-150 micrograms
- Folate (B9): 20-30 micrograms