Page 61 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
1. Prepare Batter
Grind the green sprouts with little water to form a thick but pourable batter.
2. Add Vegetable
Transfer the batter to a bowl and mix in carrot, onion, green chilli, ginger-garlic pa-
ste, cumin seeds, turmeric and salt.
3. Prepare Paneer Filling
In another bowl mix crumbled paneer, pepper, roasted cumin powder, salt and corian-
der leaves.
4. Cook Appe (Balls)
Heat an appe pan and lightly grease it. Pour 1 tbsp batter into each cavity.
5. Add Filling
Place 1 teaspoon paneer mixture in the center and cover with a little more batter.
6. Cook
Cover and cook for 3–4 minutes, flip and cook until golden brown and crisp.
7. Serve
Serve hot with mint yogurt dip or coriander chutney.

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

Calories Protein Carbohy- Fiber Iron Calcium
Ingredients Quantity Fat (g)
(kcal) (g) drate (g) (g) (mg) (mg)
Green moong 130 g 39 3.9 7.8 0.26 2.34 0.4 20
sprouts
Carrot 20 g 8 0.18 2.0 0.04 0.56 0.05 5

Onion 20 g 8 0.22 1.86 0.02 0.34 0.05 1
Green chilli 5 g 2 0.1 0.5 0.02 0.2 0.05 1
Ginger- garlic paste 5 g 5 0.1 1.0 0.02 0.2 0.03 1
Paneer (crumbled) 60 g 95 10.98 0.72 12.48 0 0.2 150
Spices & salt 5 g 3 0 0.5 0.1 0.1 0.02 1
Rice bran oil 15 ml 135 0 0 15 0 0 0
TOTAL 265 g 295 15.48 14.36 28.94 3.74 0.95 178

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