Curd phulkiyans

Curd phulkiyans are a tasty treat that can help support lower blood glucose levels and overall health. Rich in protein, essential minerals, vitamins and fibre, and with a low glycemic index, it’s a delicious addition to a diabetes-friendly meal plan.

Ingredients

For phulkiyans:

• Besan (chickpea flour), 1 cup (200g)
• Red chilli powder, 1 tsp
• Salt, ½ tsp
• Water for batter, as needed
• Oil for frying, 1 cup

For curd:

• Low-fat plain yoghurt, 2 cups
• 1 onion, finely chopped
• 2 green chillies, finely chopped
• Chaat masala, 1½ tsp
• Red chilli powder, 1 tsp
• Cumin seeds, 1 tsp
• Salt, ½ tsp

For garnish:

• 1 green chilli, chopped
• Coriander leaves, 1 tbsp
• Chilli flakes, ½ tsp

Method

For phulkis:

1. In a large bowl, mix the chickpea flour, red chilli powder, salt and water to make a thick batter.
2. Heat oil in a pan over medium heat. Pour a small amount of batter into the oil (it will expand), frying until golden brown.
3. Once cooked, remove the phulkiyans from the oil, dip in water for 5-10 seconds, then place on kitchen paper to cool.
4. Repeat the process with the remaining batter.

For curd:

1. In a large bowl, mix the low-fat plain yoghurt, red chilli powder, chaat masala, green chillies, cumin seeds and salt.
2. Add the phulkiyans and chopped onion, and let them soak.

To serve: Transfer curd phulkiyans to a bowl, and garnish with green chilli, coriander leaves and chilli flakes.

Storage: Curd phulkiyans are best served fresh. However, they can be kept in the refrigerator for 1 day.

Nutritional information

Per serving:

Calories - 450kcal

Fat - 2g

Carbohydrate - 18g

Protein - 12g

Sodium - 7mg

Sugar - 0.9g

Fibre - 2.5g