Page 59 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
1. In a mixing bowl, combine crumbled paneer, grated zucchini, chickpea flour, spirulina
powder, and hung curd (or Greek yogurt).
2. Add ginger-garlic paste, roasted cumin powder, black pepper, salt, and chopped
coriander.
3. Mix well to form a soft, slightly thick mixture that can hold shape.
4. Divide the mixture and shape into small round medallions or patties.
5. Heat a non-stick pan and lightly grease with olive oil.
6. Place the medallions on the pan and cook on medium heat for 3–4 minutes on each
side until lightly golden.
7. Serve warm.

Nutritional Analysis

Source: Standard Indian Food Composition Tables (IFCT 2017) and USDA FoodData
Central database (average values)

Calories Protein Carbohy- Fiber Sugar Calcium Iron
Ingredient Quantity Fat (g)
(kcal) (g) drate (g) (g) (g) (mg) (mg)
Paneer 60 g 90 11.0 2.0 4.0 0.0 1.5 300 0.0
(low-fat)

Zucchini 50 g 8 0.6 1.5 0.1 0.5 1.2 8 0.0
Chickpea 15 g 55 3.0 9.0 1.0 2.0 1.5 6 0.5
flour
Hung
20 g 20 2.0 1.5 1.0 0.0 1.5 40 0.0
curd
Spirulina 2 g 6 1.2 0.5 0.1 0.0 0.0 2 0.3
powder
1 tea-
Olive oil 40 0.0 0.0 4.5 0.0 0.0 0 0.0
spoon
TOTAL — 219 17.8 14.5 10.7 2.5 5.7 356 0.8
(Per Recipe)

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