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Soaking and grinding
In a large bowl, soak black gram dal, for 5-6 hours. Drain off the water and blend to smooth paste adding water as required.
Pearl millet black gram dal uttapam
Pearl millet black gram dal uttapam has 93.5 calories per serving (1 Medium Piece) — that's 224.5 calories per 100g. It provides 2.5g protein, 9.2g carbs, and 5.2g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.1g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Pearl millet black gram dal uttapam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories93.5 kcal
- Carbs9.2 g (36.9 kcal)
- Protein2.5 g (10.2 kcal)
- Fats5.2 g (46.4 kcal)
Nutrition Label
Pearl millet black gram dal uttapam
- Serving Size1 Medium Piece (40 g)
- Calories93.5 kcal
- Carbs9.2 g
- Fiber2.1 g
- Sugar0.4 g
- Protein2.5 g
- Fat5.2 g
- Saturated fat1.1 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.8 g
- Cholesterol0.6 mg
- Sodium70.5 mg
Nutrition per 100g
- Calories224.5 kcal
- Carbs22.2 g
- Fiber5.0 g
- Sugar0.9 g
- Protein6.1 g
- Fat12.4 g
- Cholesterol1.5 mg
- Sodium169.3 mg
1 serving = 41.6g
Cooking time: 15 minutes
Serves: 20 persons
Ingredients
Bajra
200 Grams
Black gram dal
100 Grams
Capsicum green
50 Grams
Tomato ripe local
50 Grams
Carrot orange
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Curry leaves
15 Grams
Onion small
50 Grams
Cumin seeds
0.5 Tea Spoon
Rice bran oil
18 Tea Spoon
Water
100 Milliliter
Curd
100 Milliliter
Baking soda
1 Tea Spoon
Instructions
1
2
Chop the vegetables
Rinse and then slice the onion, bell pepper & tomato ,carrot thinly. Also chop 1 green chili and some coriander leaves. On the same chopping board or tray, mix the veggies and keep aside.
3
Prepare the batter
Mix together bajra flour, black gram dal paste, and curd in a bowl. Add chopped veggies, salt, and cumin seeds and sufficient water and whisk to make a semi-thick batter.
4
Add baking soda
Add curry leaves and baking soda, mix well and rest for 5 minutes.
5
Cook the uttapam
Heat a non stick pan and lightly brush it with oil. Pour a ladle of batter on the pan and gently spread to make 4-5 inch circle. Pour some oil on the sides and let the uttapam cook until slightly browned. Flip and cook from the other side as well.
6
Serve it
Serve hot with chutney.
Also Known As
Glycemic Index
42 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Pearl millet black gram dal uttapam | Kalappazam siriya thinai uttapam | Kalipina Dhanyalu Uttapam | Misra bajara uttapama |
|---|---|---|---|---|
| Calories | 93.5 kcal | 97.4 kcal | 97.4 kcal | 97.4 kcal |
| Carbs | 9.2 g | 9.9 g | 9.9 g | 9.9 g |
| Protein | 2.5 g | 2.9 g | 2.9 g | 2.9 g |
| Fat | 5.2 g | 5.2 g | 5.2 g | 5.2 g |
| Fiber | 2.1 g | 1 g | 1 g | 1 g |
| Sugar | 0.4 g | 0.3 g | 0.3 g | 0.3 g |
| Sodium | 70.5 mg | 137.2 mg | 137.2 mg | 137.2 mg |
| Cholesterol | 0.6 mg | 0.6 mg | 0.6 mg | 0.6 mg |
Similar Recipes
Kalappazam siriya thinai uttapam Kalipina Dhanyalu Uttapam Misra bajara uttapama Mixed millet uttapam Bajra uttapam Pearl millet uttapam Bajra carrot onion uttapam Bajra gajar kandha uttapam Bajra Gajar Pyaaz Uttapam Kambu Karat Vengaayam Uttapam Pearl millet carrot onion uttapam Bajra Carrot Ullipay Uttapam Soy uttapam
Health Goals Suitability
Weight Loss
At just 93.5 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 2.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (0.6mg) and low saturated fat (1.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (42) with 2.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Piece (~41.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~41.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~41.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~41.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Pearl millet black gram dal uttapam stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (186.9-280.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Pearl millet black gram dal uttapam contains 93.5 kcal (2.5g protein, 9.2g carbs, 5.2g fat). That's 224.5 kcal per 100g. You can track exact portions in the Hint app.
At just 93.5 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 2.1g fiber further slows glucose absorption. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pearl millet black gram dal uttapam has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Pearl millet black gram dal uttapam is light enough for dinner at 93.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Pearl millet black gram dal uttapam is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (42) with 2.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
