Page 45 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Heat a non-stick pan with 3/4th teaspoon oil.
● Roast the tender sorghum on medium flame for
5 minutes.
● Season with salt while roasting.
● Stir in 1 tablespoon dry fruit powder and roast
for 1 minute.
● Set aside the sorghum mixture.
● Brown the paneer cubes in 3/4th teaspoon oil
until golden on all sides.
● Prep your fresh onion, tomato, and cilantro.
● Combine the roasted sorghum, paneer, and
chopped veggies in a bowl.
● Squeeze fresh lemon juice over the mix.
● Toss well and adjust salt to taste.
● Garnish with cilantro and serve immediately!

Nutritional Analysis

Used Indian Food Composition Tables (IFCT), 2017
Total
weight Carbohy-
Ingredient used in Kcal Protein Fat drate Sugars Iron Calcium Fiber
recipe (g) (g) (g) (g) (mg) (mg) (g)
(g)
Sorghum 250 334 10 1.7 67.7 1.3 3.95 27.6 10.2

Paneer 100 287 18 23 2.0 - 400
Mix dry fruit 15 81 2.5 6.1 4.9 - 0.5 19.1 1.3
powder
Tomato 100 20 1.0 0.5 2.7 1.34 0.3 10.2 1.8
Onion 100 48 1.5 - 9.6 - - - 2.45
Cooking oil 7.5 ml 68 - 7.5 - - - - -

Total 838 33 38.8 86.9 2.64 4.75 457 15.75

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