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Saturday, November 18, 2017

Iron rich golgappas (pani puri)

Key Iron Ingredients : Spinach, beetroot, whole bengal gram, chickpea

Duration : 40 minutes


For golgappas

Whole-wheat flour – ½ cup

Suji – ¼ cup

Maida – 1/8 cup

Spinach – 8-10 leaves

Salt to taste

Oil for frying

For Filling

Boiled sweet corn – ½ cup

Grated paneer – ½ cup

Boiled chickpea – ¼ cup

Boiled whole Bengal gram- ¼ cup

Black pepper – ½ teaspoon

Red chilli powder – ¼ tea spoon

Coriander powder – 1 teaspoon

Mango powder – ¼ teaspoon

Salt to taste

For golgappas water

Water – ½ liter

Beetroot – 2

Green chilli – 1-2

Lemon – 2

Sugar – 2 table spoon

Black pepper – 1/2 teaspoon

Roasted grinded cumin seed – ¼ teaspoon

Black Salt – ½ teaspoon

Salt to taste


1.      Take all the flours and mix well.

2.      Grind spinach with little water.

3.      Knead the dough with the spinach paste.

4.      Make small balls and roll them with the help of rolling pin.

5.      Leave them for 40 minutes so that crust is formed on upper side.

6.      Deep-fry them on medium fire.

7.      Spread them on the paper so that paper absorbs excess oil.

8.      For filling, grind boiled sweet corn.

9.      Gently mix all the ingredients, add spices and salt to it.

10.  The filling is ready.

11.   For water, dissolve sugar in the water.

12.  Peel beetroot and cut in small pieces.

13.  Grind beetroot and green chillies to make a paste. If required add little water to it.

14.  Squeeze the paste to collect red coloured water below in a bowl.

15.  Add that to sugar water.

16.  Add the rest of the ingredients and mix well.

17.  Keep it in freeze and serve chilled.

In this recipe, I have used iron rich ingredients like spinach, beet-root, chickpea and whole bengal gram. I have added limejuice as it contains Vitamin C for better iron absorption. I have cut the vegetables with iron knife and used vessels made up of iron for cooking it to increase the iron content in the recipe.

For more iron rich recipes, visit


  1. Golgappas or Paani puri. I am going to save this post. I love Golgappas...Thanks a lot for this...

  2. Thanks Shalet Jimmy for reading and commenting on my post! :) Glad to like it! :)