Day 2 of the blogging marathon and my theme is “Mini Bites”.
Are you’ll wondering how ‘low calorie’ and ‘bonda’ go together? Thanks to the kuzhi paniyaram (pancake puff) pan, it does. I absolutely hate deep frying and try to avoid it as much as possible, but that means my kids are being deprived of the deep fried goodies which I grew up with. Not fair right? I have tried baking some snacks, but it was not the same and K was not happy with the results and neither was I. So my search continued which was when I came across this pan in a lot of food blogs. I was blown away looking at the awesome low calorie thayir (yogurt) vadais, masala vadais and aloo bondas being made in this pan. Ever since I bought this pan I have been using it to get a low calorie version of a lot of Indian snacks.
Talking about bondas, the only ones I knew were the plain one and the aloo bonda. Thanks to food blogging and the events, my brain is working overtime these days . Ever since I announced HLI – Broccoli, I wanted to make something different with broccoli. Knowing that tofu is a very good binding agent I decided to go with broccoli-tofu combo along with some spices. The result was terrific and my kid loved it. Another healthy recipe to the collection.
Ingredients – For filling
1/2 pack of firm tofu (10oz approximately)
2 cups broccoli florets chopped finely
2 green chillies
1/4 tsp chilly powder
1/2 tsp coriander powder
1/2 tsp cumin seeds
1/4 tsp turmeric
Ingredients – For the batter
1/2 cup gram flour (besan / channa flour)
1/4 cup rice flour
1/2 tsp chilly powder
Yields : About 20 small bondas.
Press the tofu to remove as much moisture as possible. For this I place it on a plate, cover with another plate. Then place something heavy on the plate. I use a couple of cans. Leave for at least 30 minutes.
Take broccoli in a food processor.
Next take the pressed tofu and green chillies in the food processor.
Blend well. Take in a bowl.
To the tofu add the chopped broccoli.
Add the spices. Chilly powder, coriander powder, cumin seeds, salt and turmeric.
Form small balls and keep aside.
Next get the batter ready. Take the ingredients for batter in a bowl.
Add little water to the mixture to form a thick batter. I used around 4-5 oz of water. We need to coat the balls in this batter, so don’t make it too thin.
Heat the kuzhi paniyaram pan. Add 1/2 tsp of oil to each groove. Dip the ball in batter and coat all sides. Place the dipped ball in the groove. Make sure the oil is hot before adding the ball.
Repeat for other grooves. Cook on medium heat to avoid the balls from becoming black.
After few minutes slowly tilt the ball with the spoon and flip it. I flipped it roughly after about 3 minutes. Wait for the base to set before flipping. Don’t flip it too early or else the batter will stick to the pan and become messy.
That is it. Simple and low calorie broccoli tofu bondas ready. We had it with a side of ketchup and coriander chutney. There was absolutely no compromise in taste and the outside was crisp and inside was soft.
1. Play around with spices. Tofu is bland and can be spiced any way we please.
2. Broccoli can also be steamed and added. Drain out any water content before mixing.
Check out what other BM Marathoners are cooking.
Sending this to
HLI-Broccoli started by Kalyani and hosted by me.
Let’s Cookby Radhika.
55 Responses to Low Calorie Broccoli and Tofu Bonda
I do quite a lot of my deep frying in this, koftas bondas they all turn out so good… these look yumm must try them soon
One word for this dish – Mind blowing !! Awesome !
I love making bondas in kuzhi paniyaram pans too. looks delicious.
Vardhini, I am a big fan of that pan too. My MIL taught me how to make Suyyam in that pan.
Your Bondas look fantastic!
Wonderful and guilt free recipe.. looks simply awesome
Nice idea for a healthy version of Bonda!
Hey i made broccoli usili,thanks for the idea!
Nice way to eat broccolli !! wonderful bonda !! loved them !! awesome clicks dear !!
Very Chic bondas Thanks for sharing. I will give it a try with tempura batter mix.
Nice idea making bondas in kuzhi paniyaram pan.. I saw veg manchurian balls also made this way.. Clear instructions and nice clicks.
very innovative, u rock dear…thts such a lovely recipe with a great combo..nice idea of using appam pan, healthy indeed !!
Ongoing Event at Good Food:
COOK IT HEALTHY:PROTEINicious
Fabulous ones! I like those serving bowls too.
fabulous idea and delicious looking bondas Thanks for inquiring am back as of today and hope to stop by and feast with my eyes all my blogger friends recipes xoxo
I make cutlets, bondas look delicious.Love broccoli a lot.
Healthy & innovative bondas..They tempt me to have.
That definitely is one great yummy guilt free bonda dear..
wow, vardhini, I am going to give this a try, at least the process, sounds superb and so healthy
Wow.. this is a delicious way to eat broccoli.. love your curvy serving platter… so beautiful..
Event: Healing Foods – Banana
really a guilt free snack n healthy Indeed…looks so inviting…Super!!!
Delicious broccoli bondas….very interesting snacks!
Very innovative and delicious
So healthy bondas,looks yummy and mouthwatering.Simply superb.
Very yummy and healthy snack…
These look simply fantastic. And what a great alternative to frying!
wow..Crunchy Bondas,perfect with tea..Thats really a superb recipe dear..lovely idea with broccoli..
healthy ,crispy and yummy bondas…nice innovation..:)
Bondas look so crunchy. Wonderful idea!
WOW Vardhini that truly sounds gud ….i was wondering if i cud make it with chicken…love it and gorgeous clicks
This one's perfect for breakfast…rich in protein, fibres and minerals…an amazing amalgamation of healthy ingredients!
Healthy bonda with broccoli..I also use the paniyaram pan for such kind of goodies!!
vardhini, this is very new and innovative dish!!!I'm loving it , i'll give a try for sure!!!
Very very innovative!!!!! Have to try this out…They look so tempting!!!
That sounds an healthy combo….looks delectable…
Very innovative Vardhini. And great presentation!
That's a neat idea to use the kuzhi pan instead of deep frying! Though not deep fried, the bondas looks perfect!! Yum! Nice n Healthy…Now with some coconut chutney…
Great idea to introduce broccoli to kids. Love this recipe and will surely try this!
Does this take less oil??
That is one healthy bonda and like the idea of using a paniyaram pan to fry the bonda
Loved the filling, really healthy and delicious , totally guilt free bondas
Very very innovative!!!!! Have to try this out…They look so tempting!!!
Tofu & broccoli is such a healthy & delicious filling combination for bonda. Never thought of it.. Looks yummy.
ohh…wow…bitting into one of those must be heavenly..:)
Wonderful recipe.Bondas looks crispy, yummy and tempting. Perfect for snacks. Thanks for your lovely recipe.
Loved the way u made the yummy snack in the paniyaram pan..Mine has been sitting idle for a long long time.I am definitively going to take it out and make this healthy snack this weekend:-)
can you please send the last platter with the chutneys- super swell !
Delicious ones, I made something similar to this one but with Paneer in the paniyaram pan.
Thats very very unusual and innovative….:)
Co-incidence I too made bonda yesterday but the usual potato ones!!
very healthy one and making bondas in paniyaram pan and stuffing with broclli sounds very nice
Def a must try n awesome dish..
Very innovative idea Vardhini…and I too am hooked to paniyaram pan instead of frying….beautiful clicks.
Definitely a guilt free and healthy bondas, thats an interesting filling..
Nicely made healthy bondas..unique filling..:)
Last click is superb Vardhini. Thanks for sending them my way. BTW could you please add the logo as well.
This has come out so well.
Wow! This is awesome! So healthy, and perfectly done.
Delicious and healthy bondas…Liked the twist to the traditional aloo-bonda. It has come out perfect in the appam pan.