Diabetes-Friendly Sannas Recipe: A Healthier Twist on a Traditional Goan Favorite

Sannas is one of the most loved traditional dishes from the Goa region. These soft and fluffy steamed rice cakes are known for their light texture and mildly sweet taste. Traditionally, sannas are prepared using rice, coconut, and yeast, making them a popular accompaniment to curries and festive meals.

While the classic version is deeply rooted in regional food culture, a few thoughtful ingredient modifications can make it more suitable for people looking for balanced meal choices and better blood sugar management.

This diabetes-friendly version of sannas uses brown rice instead of polished white rice and combines it with urad dal and coconut milk to improve overall nutritional quality while preserving traditional flavor.

What Makes Sannas a Popular Goan Dish?

Sannas has long been a staple recipe in Goan households and is commonly served during celebrations and family meals.

Unlike fried snacks, sannas are steamed, which gives them their soft texture and makes them lighter compared to many processed alternatives.

The traditional preparation includes:

• Rice

• Coconut

• Natural fermentation

• Gentle steaming

This combination creates a mildly fermented rice cake that pairs well with both savory and mildly spiced dishes.

Recipe Features: Why This Version Is More Balanced

This modified version introduces ingredients that support a more balanced nutritional profile.

Brown Rice Instead of Polished Rice

Brown rice retains more of its natural fiber compared to refined rice. Fiber supports slower digestion and may help create steadier energy release after meals.

Addition of Urad Dal

Split black gram (urad dal) contributes plant protein and additional nutrients while helping create the soft texture traditionally associated with sannas.

Coconut for Texture and Flavor

Coconut milk adds richness and supports the authentic taste of the dish without changing its traditional character.

Together, these ingredients create a wholesome variation that can fit into a balanced meal plan.

Ingredients

Main Ingredients

• ¾ cup Brown Rice (Parboiled or Idli Rice)

• ½ cup Split Black Gram (Dhuli Urad Dal)

• 2 tsp Dates Paste

• 1 tsp Yeast Solution

• Salt as per taste

• ½ cup Coconut Milk

• ¼ cup Warm Water

• Water as required for grinding

How to Prepare Diabetes-Friendly Sannas

Step 1: Soak the Rice and Dal

Wash the brown rice and split urad dal thoroughly.

Soak them separately in water for approximately 4–6 hours. Proper soaking helps improve grinding consistency and supports smoother fermentation.

Step 2: Prepare the Batter

Drain the soaked rice and grind it with enough water to create a smooth batter.

Transfer the rice batter into a large mixing bowl.

Next, grind the urad dal separately until it becomes thick and fluffy.

Combine the dal batter with the rice batter.

Step 3: Add Coconut Milk and Seasoning

Add coconut milk to the mixture and whisk thoroughly.

Add:

• Salt according to taste

• Dates paste for mild natural sweetness

Mix well until the batter becomes smooth and evenly combined.

Step 4: Prepare the Yeast Mixture

To activate the yeast:

• Mix yeast with warm water

• Add one teaspoon of dates paste

• Stir well

Allow the mixture to rest for approximately 10 minutes until it becomes slightly frothy.

Step 5: Ferment the Batter

Add the activated yeast mixture into the prepared batter.

Whisk again to ensure even distribution.

Cover the bowl and allow the batter to ferment for approximately 2 hours or until it visibly increases in volume.

Fermentation contributes to the soft and airy texture of sannas.

Step 6: Steam the Sannas

Prepare a steamer by boiling water in a large steaming vessel.

Grease ramekins or idli moulds lightly.

Pour batter into each mould until approximately three-fourths full.

Place the moulds inside the steamer.

Steam for 15–20 minutes.

To check readiness:

• Insert a toothpick into the center

• If it comes out clean, the sannas are cooked

• If not, steam for a few additional minutes

Step 7: Cool and Serve

Remove the moulds carefully.

Allow the sannas to cool slightly before unmoulding.

Serve warm.

Serving Suggestions

Sannas can be paired with:

• Coconut-based vegetable curry

• Lentil curry

• Vegetable stew

• Fresh chutneys

• Lightly spiced side dishes

Pairing with protein-rich or vegetable-based accompaniments can help create a balanced meal.

Tips for Better Results

For improved texture:

• Do not skip soaking time

• Ensure the batter is smooth

• Avoid overfilling moulds

• Allow proper fermentation time

• Steam on consistent heat

Small preparation details help create soft and evenly cooked sannas.

Conclusion

Sannas remains one of Goa’s most loved traditional recipes because of its simplicity and comforting texture. By replacing polished rice with brown rice and combining it with urad dal and coconut milk, this version offers a more balanced approach while preserving traditional flavors.

Steamed dishes prepared with wholesome ingredients can be a practical addition to varied meal patterns and may help support mindful eating habits.

For more delicious diabetes-friendly recipes, visit our recipe blog on our website freedom from diabetes. 

Read more, visit here https://www.freedomfromdiabetes.org/blog/post/5-best-west-indian-diabetes-friendly-dinner-recipes/2936