Low fat Pani Puri / Golgappa

golgapa 022

While Pani Puri and low-fat might seem like an oxymoron, there are ways to achieve the trick.Check this out to see the traditional way of making these.  In this recipe I have substituted the regular puri(deep fried)  with this store brought ready made baked phyllo shells. I had been eyeing these low-fat mini-fillo shells for a long time now, but then got this idea of using this as puri for “pani puri/golgappa” only a few days ago. They are available in the regular super market in the frozen section.

This is more of a procedure than a recipe. You are in fact limited by your imagination in filling these shells.You can fill them up with all the good stuff and make this as healthy as possible. This can be served as appetizers at parties and this is something that the kids will love too.

Raw veggies diced is mixed with boiled peas/garbanzo beans/ moong, boiled potato and filled into the shells. Then spoonful of pani (spicy water) and sweet tamarind chutney are added to this to make one mean exotic tasting dish. The shells are about 35 calories for 2 and I feel that this is a healthy substitute for the traditional calorie laden puri.

etc 015

Pani (Spicy Water): I make this a bit thick compared to the regular pani.

1/2 cup mint leaves (Pudina)
1/2 cup corriander leaves
2 to 4 green chilies (based on taste)
3 tablespoons lemon juice
1 teaspoon black salt
1 tablespoon roasted cumin seed powder
salt per taste


Blend everything to a smooth paste adding water (3/4 cup). This should be spicy (hot). Do not worry about the taste as this will be compensated by the sweet taste of tamarind chutney. The pani (water) will taste best if stored for a day and used the next day.
golgapa 025

Sweet Tamarind Chutney

3/4 cup tamarind water (lemon size tamarind soaked in water)
1/2 cup pitted dates (chopped finely)
1/2 tsp cumin powder
1  tsp red chilli powder
jaggery per taste


In a heavy bottom pan add the tamarind water, dates, jaggery, cumin powder, chilli powder and salt. Bring this to boil and cook until the mixture becomes thick. Turn off the heat and allow the mixture to cool. Grind this to a smooth paste.

golgapa 019

To assemble:

1 pack of mini fillo shells
1/2 cup chopped onions
1/2 cup chopped tomato
1/2 cup boiled potao cut into cubes
1/4 cup chopped corriander leaves
1/2 cup boiled peas/ garbanzo beans/ moong

Bake the shells in the oven as instructed. Keep aside to cool.
Mix all the veggies with the boiled peas. Add spoonful of this into the shells.
Next add spoonful of sweet chutney and spicy water.

Serve immediately as they tend to get soggy if kept for a while.

This is my contribution to Healthy Cooking an event hosted by the wonderful and talented Mansi of Fun and Food.

Related Posts Plugin for WordPress, Blogger...


  1. Seema says:

    RC – These look so super cute!! A nice way to fullfill that pani craving minus that fat! Can eat more & feel happy too.. no guilt 🙂
    Great idea.. looks awesome!!

  2. Dee says:

    I am coming to wherever you are…. Just gotta get a ticket to make a trip to your place… they look sooooo cute !!!! Love them RC , I’d like to try some interesting stuff in those shells. keep em coming girl!! and great work on the aggregator. Thanks for all the hard work!

  3. indosungod says:

    this is really fun food. they are a good looking appetizer too. Let me get hold of some filo shells 🙂

    And thanks for the blog aggregator – FoodWorld

  4. Mansi says:

    What a neat idea RC! I’ll have to keep an eye out for the low-fat phyllo shells, haven’t seen them yet! thanks for a healthy twist on a classic gal!:)

  5. redchillies says:

    Thanks Seema. True, there is no guilt while eating this. You tend to feel happy about this 🙂

    Thanks Dee. You are so welcome to come over.So glad that you liked it.

    Thanks ISG. Go for it! These shells are really awesome.You can add anything you want in it.

    Thanks Laavanya, Bee. Glad you liked it.

  6. redchillies says:

    Tell me about it Rajitha 🙁 One never knows if the puri are fresh or not and we cannot even return them back.

    Thanks Mansi. These are available in the frozen section, usually next to puff pastry sheets. Check them out.

    Thanks Aparna, Shilpa. glad you liked it.

    Absolutely Swathi. You have an open invitation. now I know what to make the next time you are here 🙂

  7. TBC says:

    I’ve used the shells to make mini-desserts and savory appetizers but would have never thought of using ’em like this. How clever! 😀

  8. Madhuram says:

    Lovely idea RC. The pictures have come out very well. I have used this shells to prepare baklavas and it tasted so good. I posted it couple of months back.

  9. Pallavi says:

    This is such a cool idea… Love it.. !! You are very creative.. I am so happy.. I can make my favorite Pani Puri now.. without worrying about all the deep frying oil going into my stomach 🙂 Thanks for sharing..

    Hey BTW, I just announced a Sunday Snacks – Chaats event this would be an awesome entry for that. If you are interested in participating, do send it over..

  10. lakshmi says:

    hi, ur rcp too gr8 but sad we dont get fillo cups here but fillo sheets are available. do u have any ideas how to bake fillo cups using fillo pastry sheets..pls help

  11. neeraja says:

    tostitos can be used as panipuris and good for appizers if filled with chole or cooked garbanzo or blak chana and decorated with onions ,pudina,dhaniya.

  12. renuka says:

    They showed how these phyllo cups were made in one
    of the TV channels and “‘SLABS ” of butter are added to make this as well as the flaky pastry phyllo dough.
    I fear that we are just exchanging the oily deep fried puris of pani puri for something loaded with butter and maida.
    But they look so good, and life is sooo short so just eat and enjoy them and worry about the repercussions later. Great idea and great presentation.

  13. redchillies says:

    Agree Renuka, as long as everything is in moderation then we should be fine. It is upto us consumers to look through the labels, the fat, sugar etc and make judgement if it is suitable for us and our family.

Leave a Reply