Page 31 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Wash, rinse and soak barnyard millet, split black lentils and fenugreek seeds for
4 hours. Drain well and blend in a mixer using ½ cup water. Then add raw spinach
and blend everything again.
2. Once the batter is ready add salt and black pepper.
3. Heat a non-stick pan, sprinkle a little water on it and wipe it o using a muslin cloth.
Spread ghee/butter in a circular motion. Pour a ladle of batter on it to make a thin
circle (7”). Smear ¼ teaspoon of ghee/butter over and along the edges and cook on
a medium flame till the dosa turns light brown in colour, on both the sides.
4. Now the dosa is ready.
5. Spread the dip and add shredded carrot and cabbage. Make a roll and serve it with
the dip.
To make the dip:
1. In a blender, add boiled red bell pepper, paneer cubes, green chilli (optional), cumin
powder, salt/chaat masala.
2. Blend properly till you get a smooth texture. Add little bit water if required.

Nutritional Analysis

Source: “Nutritive value of Indian food” by C Gopalan (edition 2021)
published by National Institute Of Nutrition, ICMR

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Barnyard
millet 50 180 5.8 2.5 33.75 - 4 21 0.6
Split black
lentil 30 17.8 7.2 0.42 0.27 - 1.14 46.2 0.27
Spinach (raw) 50 1.45 1 0.3 0.3 - 0.5 13 0.3
Carrot 30 14.4 0.27 - 3.18 - 16.5 5.49 0.36
Cabbage 30 8.1 0.05 - 1.38 - 0.24 11.7 0.3
Cottage
cheese 30 79.5 5.49 6.24 0.36 - - 62.4 -
(paneer)
Red bell
pepper 30 7.2 0.39 - 1.29 - 9 3 0.3
Ghee/butter 5 45 - 5 - - - - -
TOTAL 353 20.54 14.4 40.4 - 31 126.3 2.3

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