Medu Vada
South Indian • All Foods
How to Make Medu Vada (Traditional & Healthy Version)
Medu Vada is a beloved South Indian snack known for its golden crispy exterior and soft, fluffy interior. Originating from Tamil Nadu, this classic dish is made from urad dal (black gram lentils), seasoned with aromatic spices, and shaped into signature doughnut-like rings. Medu Vada holds a special place in Indian breakfasts and festive spreads, often served alongside coconut chutney and sambar for a complete, satisfying meal. The name 'Medu' means 'soft' in Tamil, and 'Vada' refers to a fried snack. This healthy rendition uses minimal oil and incorporates fresh herbs, making it lighter without compromising on taste. The combination of protein-rich urad dal and wholesome spices creates a snack that is both nourishing and deeply rooted in South Indian culture. Whether enjoyed as a breakfast treat, lunch accompaniment, or festive delight, Medu Vada is a flavorful way to experience authentic Indian cuisine. Its comforting, earthy taste and crispy bite make it a favorite across generations.
Ingredients(for 2 Medu Vadas + 1 katori sambar + 1 katori coconut chutney)
- 1 cup Urad dal (whole black gram lentils) (soaked for 4 hours)
- 1 small Onion (finely chopped) - optional
- 1 Green chili (finely chopped)
- 8-10 Fresh curry leaves (chopped)
- 1/2 tsp Black peppercorns (crushed)
- 1/2 tsp Cumin seeds (jeera)
- 2 tbsp Fresh coriander leaves (chopped)
- to taste Salt
- for shallow frying Oil (preferably cold-pressed)
- 1 tsp Grated ginger - optional
Instructions
- 1
Rinse and soak urad dal for at least 4 hours. Drain and transfer to a mixer.
5 minutes
Use minimal water for a thick batter; this ensures vadas hold their shape.
- 2
Grind urad dal into a smooth, fluffy batter using as little water as possible.
6 minutes
Aerate the batter well for soft medu vadas.
- 3
Transfer batter to a bowl. Add chopped onions, green chili, curry leaves, black pepper, cumin seeds, coriander leaves, grated ginger, and salt. Mix thoroughly.
3 minutes
Fold ingredients gently to preserve airiness.
- 4
Heat oil in a kadhai or deep pan. Keep flame medium to avoid burning.
2 minutes
Use cold-pressed oil for a healthier touch.
Why This Dish is Healthy
This Medu Vada recipe is a healthier alternative to traditional deep-fried snacks. By shallow frying and using cold-pressed oil, it reduces unhealthy fat content. Urad dal delivers high protein and fiber, supporting muscle health and aiding digestion. The inclusion of fresh spices and herbs boosts immunity and adds micronutrients, making it a balanced choice for vegetarians and health-conscious individuals seeking authentic Indian flavors.
Medu Vada made with urad dal is an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and potassium. The addition of fresh herbs and spices enhances antioxidant properties. By using minimal oil and incorporating vegetables, the dish becomes lower in saturated fat and calories while maintaining its authentic flavor. Green chilies and curry leaves add vitamins A and C, while onions provide prebiotic fiber, supporting gut health.
Pro Tips
- 💡Tip 1: Whip the batter vigorously for extra fluffy vadas.
- 💡Tip 2: Add chopped curry leaves for authentic flavor.
- 💡Tip 3: Shape vadas with slightly wet hands for perfect rings.
- 💡Tip 4: Fry at medium heat for even crispiness.
- 💡Tip 5: Drain vadas on paper towels to remove excess oil.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 97.0 kcal |
| Protein | 6.2 g |
| Carbohydrates | 23.5 g |
| Total Fat | 10.8 g |
| Fiber | 4.1 g |
| Sugars | 0.6 g |
| Iron | 2.1 mg |
| Calcium | 38.0 mg |
| Sodium | 320.0 mg |
| Potassium | 280.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 10.0 IU |
| Vitamin C | 1.2 mg |
| Magnesium | 38.0 mg |
| Zinc | 1.1 mg |
| Phosphorus | 120.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.2 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.8 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 54.0 µg |
