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
Step-by-step instructions
Step 1 · Prepare the soya granules by soaking them in hot water for 5 minutes
Prepare the soya granules by soaking them in hot water for 5 minutes. Squeeze out excess water and keep aside.
Step 2 · In a mixing bowl
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.
Step 3 · Roll the dough thinly on a lightly floured surface
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.
Step 4 · Bake the shells in a preheated oven at 180°C for 10-12 minutes or u...
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.
Step 5 · For the filling
For the filling, heat 1 tbsp olive oil in a pan. Sauté onions and green chilli for 2 minutes. Add grated carrots, cabbage, and soaked soya granules. Sprinkle chaat masala, black salt, and adjust regular salt. Stir-fry for 3-4 minutes until just cooked.
Step 6 · Add chopped coriander leaves and mix well
Add chopped coriander leaves and mix well. Remove from heat and let filling cool slightly.
Step 7 · Carefully fill each Pie Tee shell with the prepared vegetable-soya ...
Carefully fill each Pie Tee shell with the prepared vegetable-soya filling. Garnish with extra coriander or a sprinkle of chaat masala.
Why this recipe 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.
A note on tradition
Vegetarian versions of seafood-inspired dishes are cherished in Indian households, especially during festivals or when guests avoid non-veg food. This innovative Pie Tee brings a coastal vibe to Indian kitchens, reminiscent of traditional chaat and tea-time snacks. It is perfect for serving during Durga Puja or Onam, and its bite-sized format makes it popular for social gatherings and festive thalis.