Fiber & Protein Fortified Poori Recipe
Chickpeas and white beans puree are mixed with whole wheat flour to prepare fiber and protein enriched pooris.
Ingredients
- ¼ Cup White Beans Or Chickpeas (I Used Canned Beans)
- ½ Cup Whole Wheat Flour
- 1 Teaspoon Semolina/Rava
- A Pinch Salt
- As Required Water
- As Needed OilFor Frying (I Used Sunflower Oil)
Instructions
- If using canned beans, drain and rinse the beans first. If using dry beans, soak the beans overnight and cook it.
- Heat the oil in a frying pan.
- Puree the beans with little water. I used Magic Bullet's small jar. The beans should be blended thoroughly without any lumps.
- Now mix the puree with the other ingredients. Add water little by little because the dough for poori should be firm, otherwise the pooris will absorb way too much oil.
- By this time the oil should be hot enough.
- Since I make pooris in a small frying pan, I divide the dough into 2 balls. Roll out each ball into a big thin circle and then cut out different shapes using small cookie cutters and fry them one by one.
- If using a bigger pan for deep frying, you may choose to divide the dough into 6-8 medium size balls. Roll out each into a thin circle and then fry it one by one.
Notes
- The pooris puffed up nicely. It looked exactly like pani pooris, but it did flatten after sometime. I don't know if bigger size pooris would also puff up like this because we have added beans.
- The first time I made the chickpeas poori, my blender was not working. So I had to mash it with my hands and potato masher. So it did have some tiny unmashed beans and the poori became a little red in those areas. Otherwise both the pooris were white in color. So you may notice small red spots in the first picture. But this did not stop my son from eating it! The second picture is the white beans poori.
- ¼ cup of chickpeas has 3.5gms fiber and 3gms protein. ¼ cup of white beans has 3gms fiber and 3.5gms protein. Also both the beans have considerable amount of Iron and little Calcium too. If I had prepared poori with ½ cup of whole wheat flour alone, my son would have got only 4gms fiber and 5gms protein. Now that I have added some beans he gets additional 6.5gms nutrition.
- If there is a "Five and Below" store near your place look for the book Deceptively Delecious by Jessica Seinfeld. This one is also similar to the Sneaky Chef with lots of recipes to include healthy foods in kids' meals. I got it for $5 in that store, the retail price of which is $20. Both the books have vegetarian and meat dishes, but I don't mind it because it's the methods which I'm interested and the photos are good and we can also get inspired to create our own sneaky recipes. Initially I thought of going to the copy place to make copies of necessary recipes from The Sneaky Chef and return the book to the library. But when I saw the price ($7.99 and plus free shipping if you are ordering something else, which I was going to anyway) I had to order it, because it's way more cheaper than driving to the copy place, spending another 15-20 minutes there and money.)
