Vade Recipe with Health Benefits
How to Make Crispy and Nutritious Lentil Fritters

Vade, also known as Vadai or Wade, is a cherished snack in Sri Lankan and South Indian cuisine. Crispy, savory, and satisfying, Vade makes the perfect accompaniment to a hot cup of tea or coffee. While it’s typically deep-fried, Vade’s primary ingredient, lentils, offers numerous health benefits that make it a surprisingly nutritious option when enjoyed in moderation. Here’s a complete guide to making authentic, crispy Vade at home and understanding the health benefits that come with each bite.

What is Vade?

Vade is a lentil-based fritter commonly enjoyed as a snack across Sri Lanka and South India. It’s made from lentils, spices, onions, and curry leaves, creating a savory and spicy flavor that’s truly unique. While Vade is often deep-fried, air-fried and baked variations are also possible, making it adaptable for those who prefer a lighter version. There are two popular varieties of Vade:

Parippu Vade

Made with split chickpeas or chana dhal, this variety is spicy and often crispy with a more rustic texture.

Ulundu Vade
Made with urad dhal (black gram), this version is softer and often rounder with a unique texture.

In this recipe, we’ll focus on the classic Parippu Vade.

Health Benefits of Vade

Vade may be deep-fried, but it comes with surprising health benefits thanks to its main ingredients: lentils, spices, and herbs.

High in Plant-Based Protein: Lentils are a fantastic source of protein, especially for those following a vegetarian diet. Protein is essential for muscle repair, energy, and overall body maintenance.
Rich in Fiber: Lentils are loaded with fiber, which helps with digestion and maintains blood sugar levels. This also promotes satiety, making Vade a filling snack.
Good Source of Iron and Essential Minerals: Lentils contain iron, magnesium, and potassium, supporting red blood cell formation, energy levels, and blood pressure regulation.
Supports Immune Health and Digestion: The spices in Vade, like cumin, turmeric, and curry leaves, offer antioxidant and anti-inflammatory properties. These ingredients also support digestive health.
Low Glycemic Index: Lentils have a low glycemic index, making Vade a better option for those looking to manage their blood sugar levels.

Ingredients for Parippu Vade

To make around 10-12 Vade, you will need:

1 cup of split chickpeas (chana dhal)
1 small onion, finely chopped
2-3 green chilies, finely chopped (adjust to taste)
1 sprig of curry leaves, finely chopped
1 tsp cumin seeds
1/4 tsp turmeric powder
1/4 tsp black pepper (optional)
Salt, to taste
A handful of chopped coriander leaves (optional)
Oil for deep frying (use coconut or vegetable oil for a traditional taste)

Step-by-Step Guide to Making Crispy Vade

Here’s how to make the perfect Vade with that classic crispy texture.

Step 1: Soak the Dhal

Rinse the split chickpeas well under running water until the water runs clear.

Place the dhal in a large bowl, add enough water to cover, and soak for about 2-3 hours. Soaking helps soften the dhal, making it easier to grind and shape.

Once soaked, drain the dhal completely and set it aside.

Step 2: Prepare the Ingredients

Finely chop the onion, green chilies, curry leaves, and coriander leaves. This step is essential for a balanced distribution of flavors in every bite.

Measure out the spices: cumin seeds, turmeric powder, black pepper, and salt.

Step 3: Grind the Dhal

In a blender or food processor, add the soaked and drained dhal. Pulse to grind into a coarse texture without adding water. The mixture should be thick and able to hold its shape.

Tip: Avoid over-grinding, as a coarse texture helps achieve the desired crispiness in Vade.

Step 4: Mix in the Ingredients

Transfer the ground dhal to a mixing bowl.

Add the chopped onion, green chilies, curry leaves, cumin seeds, turmeric powder, black pepper, salt, and coriander leaves if using.

Mix everything well until evenly combined. The mixture should be moist enough to hold together. If it’s too crumbly, sprinkle a few drops of water or add a teaspoon of rice flour for binding.

Step 5: Shape the Vade

Take a small portion of the mixture (about the size of a golf ball) and roll it into a ball.

Flatten the ball slightly to form a round patty about 1/2 inch thick.

Repeat with the remaining mixture, setting the patties on a plate.

Step 6: Fry the Vade

Heat oil in a deep frying pan over medium heat. To check if the oil is hot, drop a small piece of the mixture into the oil; it should sizzle and rise to the surface.

Carefully slide a few Vade into the oil without overcrowding the pan.

Fry until golden brown and crispy, about 4-5 minutes per side. Turn them halfway through to ensure even cooking.

Once cooked, remove the Vade with a slotted spoon and place them on paper towels to absorb excess oil.

Step 7: Serve and Enjoy!

Vade is best enjoyed fresh, while still crispy and hot. Serve with a side of coconut chutney or green chili sauce for an extra burst of flavor.

Healthier Cooking Alternatives

If you’re looking to make Vade a bit lighter, here are some cooking alternatives:

Air-Frying: Lightly coat the Vade patties with oil and place them in an air fryer at 180°C (350°F). Cook for 12-15 minutes, turning halfway through, until they are golden and crispy.

Baking: Preheat your oven to 200°C (400°F). Arrange the Vade on a greased baking sheet and lightly brush them with oil. Bake for 20-25 minutes, flipping halfway through.

Shallow Frying: Use a skillet with a small amount of oil. Cook each side for 5-7 minutes until crispy, using less oil compared to deep frying.

Additional Health Benefits of Vade Ingredients

Lentils (Split Chickpeas)

Lentils are high in folate, iron, and fiber, making them beneficial for heart health and digestion. Their high protein content is excellent for vegetarians and vegans looking to increase protein intake.

Turmeric

Turmeric contains curcumin, a powerful antioxidant known for its anti-inflammatory properties. It may help boost immune function and promote heart health.

Curry Leaves

Curry leaves are rich in antioxidants and are thought to support digestion, reduce oxidative stress, and help maintain healthy cholesterol levels.

Cumin Seeds

Cumin seeds aid in digestion, help with nutrient absorption, and contain antioxidants that promote overall health.

Green Chilies

Green chilies are low in calories but high in vitamins A and C, which support immune health and skin health. They also contain capsaicin, known for its metabolism-boosting effects.

Tips for Making Perfect Vade

Soak Thoroughly: Soaking the dhal well is essential for a soft inside and crispy outside.
Keep the Mixture Coarse: This texture gives Vade its characteristic crunch.
Control the Oil Temperature: Fry on medium heat. If the oil is too hot, the Vade will brown quickly outside but remain raw inside.

Conclusion

Making Vade at home is a wonderful way to enjoy a traditional Sri Lankan snack with a nutritional boost. With its high protein, fiber, and essential minerals, Vade can be a healthy, satisfying snack when prepared mindfully. Enjoy it on special occasions, as an appetizer, or simply as a comfort food with a cup of tea. So gather your ingredients and try out this recipe—you might just find Vade becoming a favorite in your kitchen!