Baked Onion Pakoda Recipe | Oil Free Recipe

Whole Food Plant Based Recipes

Whole Food Plant Based Baked Onion Pakoda Recipe

Make healthy, scrumptious, Baked Onion Pakoda today and send us pictures!

Introducing Baked Onion Pakoda, made without a single drop of oil or any maida. Hot Onion Pakodas with a side of spicy mint dip and date based sweet dip make for amazing snacks. Just the very thought of Onion Pakodas make the mouth water.

Make healthy, scrumptious, Baked Onion Pakoda today and send us pictures!

Baked Onion Pakoda Recipe

Course: Snacks, Side Dish for Lunch & Dinner Meals
Cuisine:
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 4 People

INGREDIENTS

  1. 1 cup Besan / Gram Flour
  2. 1/4 cup Peanut
  3. 1/4 cup Flaxseed
  4. 2 Onion
  5. 1 cm piece Ginger
  6. 1 tsp Dhaniya / Coriander Seeds
  7. 1/2 tsp Ajwain / Omum / Caraway Seeds
  8. 1 Green Chili
  9. 1 tsp Turmeric Powder
  10. 1/2 tsp Black Pepper Powder
  11. 1/2 tsp Jeera Powder / Cumin Seed Powder
  12. 1 tsp Amchoor Powder / Raw Mango Powder
  13. 4 tsp Miso Paste
  14. Water as required

INSTRUCTIONS

  1. Peel and chop onions into long, thin slices.
  2. Coarsely grind peanuts into peanut powder. Grind flaxseeds into a fine powder.
  3. Mix all ingredients together with just enough water to make the flour stick to the onion pieces and form roughly shaped balls that break easily. If there is too much, it becomes onion bajji and not onion pakoda!
  4. Line a baking tray with unbleached parchment paper or silicone baking sheet.
  5. Form roughly shaped balls of the onion pakoda dough and place at even intervals on the baking tray.
  6. Bake at 180 deg C for 30 minutes, then turn the pakodas over and bake for ten more minutes. Watch that they don't become too brown! The lighter, the healthier.
  7. Oil-free Baked Onion Pakodas are ready! Serve fresh with Pudina Chutney!

Nutrition Science Highlights for WFPB Baked Onion Pakoda

  1. Why miso paste? Miso paste is fermented & salted soya bean paste. Maximum recommended salt intake is 3 grams per day per person. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use less than 3.75 grams of salt per day and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
  2. Why not frying? Oil is a processed food, even if it is cold pressed oil. In whole nuts, the calories from the oil are balanced out with the fiber and nutrients in the nut. For example, peanuts are healthier than peanut oil, sesame seeds are healthier than sesame oil. Hence, a healthy diet excludes oil and includes whole nuts. We can easily achieve a 'fried' effect of different recipes by baking the same dishes instead, like this one!
  3. What's wrong with baking? The brown color we get on baking whole grains, tubers, legumes, or nuts is due to the formation of carcinogenic AGE compounds. We can eliminate the formation of these compounds by baking at or below 120 deg C. Up to 160 deg C, the formation of AGEs slower rises, and after that, rises exponentially. It can also be reduced by adding spices and herbs, and in the case of breads and cakes, cutting off the crust before serving.

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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