Page 49 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Mansi Sethi Cooking instructions
Bariatric Nutritionist 1. Grind soaked moong dal into a thick, fluffy batter (avoid excess water).
MOHAK hi-tech speciality hospital, INDORE [MP]
India 2. Add grated paneer, oats powder, psyllium husk, and curd. Mix well.
3. Fold in carrot, spinach, ginger paste, cumin powder, black pepper, and salt.
4. Let the mixture rest for 5 minutes (psyllium helps binding and Fiber enrichment).
5. Shape into small soft dumplings or “cloud-like” rounds.
6. Steam for 8–10 minutes OR cook on a non-stick pan with minimal oil.
7. Serve warm.

Nutritional Analysis

(Total Recipe – 2 Servings)

Quan- Calories Protein Carbohy- Fat Fiber Sugar Calcium Iron
Ingredient
tity (kcal) (g) drate (g) (g) (g) (g) (mg) (mg)
Moong dal 60 g 210 14.4 36 1.2 9.6 2.5 80 2.2
(raw, soaked)
Low-fat paneer 80 g 120 14 3 5 0 0.5 400 0.2

Oats powder 20 g 78 2.6 13.2 1.4 2.1 0.2 10 0.8
Psyllium husk 5 g 10 0 0 0 4 0 0 0

Carrot 40 g 16 0.4 3.8 0.1 1.2 2 13 0.2
Spinach 30 g 7 0.9 1.1 0.1 0.7 0.1 30 0.8

Curd (low-fat) 30 g 18 1.5 2 0.8 0 1.5 60 0.1
Olive oil 5 g 45 0 0 5 0 0 0 0

TOTAL (Recipe) — 504 33.8 59.1 13.6 17.6 6.8 593 4.3
PER SERVING — 252 16.9 29.5 6.8 8.8 ~3.4 296 2.1

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