Page 25 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
1. Soak and blend: Soak moong dal for 2
hours. Drain and blend with minimal
water to make a smooth batter.
2. Prepare veggies: Finely chop spinach
and mix with grated paneer.
3. Combine: Mix the dal batter, oats
powder, spinach, paneer, ginger, chilli,
and salt until uniform. Batter should be
slightly thick but pourable.
4. Steam: Grease mini idli molds or small
cups with ½ teaspoon ghee/olive oil.
Pour batter into molds. Steam for 10–12
minutes until cooked through.
5. Serve: Cool slightly and serve warm. Can
pair with a low-fat chutney or yogurt.

Nutritional Analysis
Indian Food Composition Tables (IFCT 2017) and USDA Nutrient Database.

Calories
Ingredient Quantity Protein Carbs Fat Fiber Sugar Calcium Iron
kcal
170
Moong dal 50 g 12 g 30 g 0.5 g 5 g 1 g 40 mg 2 mg
kcal
Spinach 20 g 5 kcal 0.6 g 1 g 0 g 0.7 g 0.1 g 30 mg 0.7 mg
Low-fat 30 g 50 kcal 6 g 1 g 2.5 g 0 g 1 g 90 mg 0.2 mg
paneer
Oats powder 10 g 38 kcal 1.3 g 6.5 g 0.7 g 1 g 0.2 g 5 mg 0.4 mg
Ginger, chili 3g 5 kcal 0.1 g 1 g 0 g 0.3 g 0.1 g 5 mg 0.1 mg

1
Ghee/olive oil 45 kcal 0 g 0 g 5 g 0 g 0 g 0 mg 0 mg
teaspoon

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