Prawn Pie Tee
Lunch • India
How to Make Prawn Pie Tee (Traditional & Healthy Vegetarian Version)
Prawn Pie Tee is a delightful snack that has gained popularity in Indian coastal regions, particularly in West Bengal and Kerala, where seafood-inspired vegetarian dishes are cherished. Traditionally, Pie Tee is a crisp, bite-sized tart shell filled with a fresh, tangy, and spicy filling. In this vegetarian adaptation, the prawn element is skillfully replaced with protein-rich soya granules and grated vegetables, making it suitable for those who prefer plant-based meals while still enjoying the umami taste reminiscent of prawn. This dish is perfect for festive gatherings, such as Durga Puja or Onam, where small, flavorful starters are appreciated. It combines the crunch of homemade atta (whole wheat flour) shells with a vibrant, Indian-spiced filling, making each bite a burst of flavors. If you are looking for a healthy, innovative lunch option or an elegant appetizer for Diwali parties, this vegetarian Prawn Pie Tee is an excellent choice. Its fusion of traditional Indian ingredients with creative presentation brings a festive touch to your table while keeping nutrition in mind.
Ingredients(for 4-5 Pie Tee cups per serving)
- 1 cup Whole wheat flour (atta) (for shells)
- 1/4 cup Rice flour (for crunch)
- 1/2 cup Soya granules (vegetarian prawn substitute)
- 1/2 cup Grated carrot (gajar)
- 1/2 cup Grated cabbage (patta gobhi)
- 1/4 cup Finely chopped onion (pyaz)
- 1 Green chilli (finely chopped, hari mirch)
- 2 tbsp Coriander leaves (hara dhania, chopped)
- 1/2 tsp Chaat masala (for tangy flavor)
- 1/4 tsp Black salt (kala namak)
- 2 tbsp Olive oil (for brushing and sautéing)
- to taste Salt (namak)
Instructions
- 1
Prepare the soya granules by soaking them in hot water for 5 minutes. Squeeze out excess water and keep aside.
5 minutes
Ensure soya granules are soft but not soggy for best texture.
- 2
In a mixing bowl, combine atta, rice flour, a pinch of salt, and 1 tbsp olive oil. Add water gradually to form a smooth, stiff dough.
5 minutes
Dough should not be sticky; cover with a damp cloth to prevent drying.
- 3
Roll the dough thinly on a lightly floured surface. Cut into small circles (about 2.5 inches) and gently press into mini muffin moulds or katori to shape cups.
5 minutes
The thinner the dough, the crispier the Pie Tee shells.
- 4
Bake the shells in a preheated oven at 180°C for 10-12 minutes or until golden brown and crisp. Let them cool before unmoulding.
10-12 minutes
For extra crispiness, brush shells lightly with olive oil before baking.
Why This Dish is Healthy
Choosing this Pie Tee for lunch or as a snack is a smart decision for calorie-conscious individuals. It is baked instead of deep-fried, reducing unnecessary calories. The use of whole wheat flour increases fiber content, which aids in digestion and satiety. The inclusion of soya granules offers a complete protein source for vegetarians, and fresh vegetables add antioxidants and phytonutrients. This dish is filling, low in unhealthy fats, and free from artificial additives, making it an ideal option for a healthy Indian diet.
This vegetarian Prawn Pie Tee is a nutritious snack, rich in plant-based protein from soya granules, dietary fiber from whole wheat atta, and a variety of vitamins and minerals from fresh vegetables like carrots and cabbage. It provides a balanced macronutrient profile with moderate carbs, protein, and healthy fats from olive oil. The dish is low in saturated fat and cholesterol-free, making it heart-friendly. Essential micronutrients such as vitamin A, vitamin C, iron, and potassium are naturally present, supporting overall health.
Pro Tips
- 💡Tip 1: Roll the dough as thin as possible for ultra-crisp shells.
- 💡Tip 2: Use a mini muffin tray for uniform shell shapes.
- 💡Tip 3: Prepare the filling in advance, but fill shells only before serving to prevent sogginess.
Storage & Serving
Store unfilled Pie Tee shells in an airtight container for up to 3 days. Prepare the filling fresh and assemble just before serving to retain crispness.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 75.0 kcal |
