Protein-Packed Adai Kuzhi Paniyaram

30 min cook time
180 min prep time
Preperation Time:
180 mins
Cooking Time:
30 mins

nutrition facts

Serving Size1 ServingSaturated Fat3.1g16%
Per Serving%Daily Value*Cholesterol0mg0%
Calories from Fat194Potassium1851mg53%
Total Fat21.6g33%Carbohydrates206.8g69%
Dietary Fiber59.2g237%Sugars7.6g
Protein55.0gVitamin A4% ·
Calcium12% ·Vitamin C24%

nutrition facts

Serving Size1 Serving
Per Serving%Daily Value*
Calories from Fat194
Total Fat21.6g33%
Dietary Fiber59.2g237%
Calcium12% ·
Saturated Fat3.1g16%
Vitamin A4% ·
Vitamin C24%


  1. Soak millet and dals in water for at least 3 hours, separately.
  2. Drain the water completely and combine the millet and dals. Blend this together with ginger, green chilies, coriander leaves and curry leaves in a mixer to get a smooth batter. Add water little by little till you get a smooth batter. Transfer the batter to a bowl and add onions, asafetida and salt and mix well.
  3. Adjust quantity of water to get the right consistency of batter; the batter should resemble idli batter.
  4. Heat the paniyaram pan on a low to medium flame. Pour little oil into each cavity of the pan and put small spoonfuls of batter into each of these cavities. (fill up to half full) Cover the pan with a lid and cook covered for 2 to 3 minutes on a low to medium flame. After 2 or 3 minutes, open the lid and flip over each paniyaram and allow it to cook on the other side. Once done, switch off flame, transfer the paniyaram to a serving plate and serve hot with chutney or sambar.

Some of the best health benefits of millet include its ability to protect your heart health, protect yourself from diabetes, improve your digestive system, lower your risk of cancer, detoxify the body, boost respiratory health, optimize your immune system, increase your energy levels, and improve your muscle and nerve health.

Millet is counted on around the world to provide basic nutrition for many developing nations. Millet is so important because of its uniquely high content of nutrients, including impressive starch levels, very high B-vitamin content, as well as calcium, iron, potassium, zinc, magnesium, not to mention being a healthy source of essential fats in the body. Furthermore, there are significant levels of protein and dietary fiber in millet as well, which contribute to even more health benefits of this important grain.

Health Benefits of Millet:

Increase Your Heart Health: Millet is one of the best possible grains to add to your diet if you want to protect your heart, which is something that everyone can relate to. Millet is a rich source of magnesium, which is an important mineral for reducing blood pressure and the risk of heart attacks of strokes, particularly in the case of atherosclerosis. Millet is also a great source of potassium, which further keeps blood pressure low by acting as a vasodilator. Reducing your blood pressure and optimizing your circulatory system is one of the best ways to protect your cardiovascular health. Furthermore, the plant lignans found in millet can be converted to animal lignans by the microflora in our digestive system, and those animal lignans have been shown to protect against certain chronic diseases, like cancer and heart disease.

Cholesterol Levels in Check: Cholesterol levels go hand-in-hand with heart health, so the high fiber levels in millet make for an ideal cholesterol-lowering approach. Dietary fiber actually eliminates dangerous “bad cholesterol” (LDL) from the system, while promoting the effects of “good cholesterol (HDL).

Protection Against Diabetes: Diabetes is a disease found in millions of people around the world. Millet is a beneficial food staple in many developing countries (where diabetes is less frequently found), perhaps because one of the effects of millet is a reduced chance of Type 2 diabetes, thanks to the significant levels of magnesium found in this particular grain. Magnesium is considered one of the most important minerals for increasing the efficiency of insulin and glucose receptors in the body, thereby preventing this disease.

Digestive Health: As most fiber-rich foods boast, millet can help move your gastrointestinal system along and eliminate problems like constipation, excess gas, bloating, and cramping. By regulating your digestive process, you also improve your nutrient retention and reduce your chance of more serious gastrointestinal conditions like gastric ulcers or colon cancer. Regular digestion and elimination of waste also helps to optimize your kidney, liver, and immune system health, as those organ systems are closely related to the body’s metabolic activities.

Cancer Risk: Recent research has revealed fiber to be one of the best and easiest ways to prevent the onset of breast cancer in women. In fact, women can reduce their chances of breast cancer by more than 50% by eating more than 30 grams of fiber every day.

Detoxify the Body: Many of the antioxidants found in millet, in addition to their beneficial impact on neutralizing free radicals, which can cause cancer, they can also clean up other toxins from your body, such as those in your kidney and liver. Quercetin, curcumin, ellagic acid, and various other beneficial catechins can help to rid your system of any foreign agents and toxins by promoting proper excretion and neutralizing enzymatic activity in those organs.

Respiratory System: Research has come to light showing that millet can significantly improve the quality of life for people suffering from childhood asthma, and can also prevent it from developing in the first place. It is shown that significantly less wheezing and asthma attacks (by more than 15%) was seen in children who had large intakes of grains like millet.

This dish is: Low in saturated fat, No cholesterol, Low in sodium, Low in sugar, High in dietary fiber and High in manganese.