Moong Dal Waffles with Stir-fried Vegetables

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Simple but elegant touches make this a recipe to cherish! There is nothing uncommon about waffles topped with stir-fried veggies, but when the waffles are given an Indian touch by making them with a methi flavoured moong batter, it becomes a treat with a difference.

Not only that, the delectable combination of stir-fried veggies also gets a special, lingering flavour by the addition of nigella seeds. The Moong Dal Waffles with Stir-Fried Vegetables is an apt snack for diabetics and one serving of it is enough to satiate their hunger and give them a nutrient boost.

Moong Dal provides folic acid while vegetables contribute ample fibre to this dish, which is so tasty that the whole family will enjoy it. Serve with a glass of Pineapple Celery Juice for a satiating and soothing combo.

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Soaking time:  3 hours   Preparation Time:    Cooking Time:     Makes 6 waffles
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For The Moong Dal Waffles
1 cup green moong dal (split green gram) with skin
1/2 tbsp roughly chopped green chillies
2 tbsp chopped fenugreek (methi) leaves
2 tsp besan (bengal gram flour)
a pinch of asafoetida (hing)
1/4 tsp fruit salt
1 1/2 tsp oil for greasing
salt to taste

For The Stir-fried Vegetables
1/2 cup sliced spring onions strips
1/2 cup capsicum strips
1/2 cup blanched broccoli florets
1/2 cup deseeded and sliced tomatoes
3/4 cup bean sprouts
1 tsp oil
1 tsp nigella seeds (kalonji)
1 tsp finely chopped garlic (lehsun)
1 tsp chilli sauce
salt to taste

For the moong dal waffles

  1. Wash and soak the green moong dal in enough water in a deep bowl for 3 hours. Drain well.
  2. Combine the soaked dal and green chillies and ½ cup of water in a mixer and blend to a smooth mixture.
  3. Transfer the mixture into a deep bowl, add all the remaining ingredients and mix well.
  4. Grease the pre-heated waffle iron with ¼ tsp of oil, pour a ladleful of batter in in it and cook for 2 to 3 minutes or till the waffles turns light brown in colour.
  5. Repeat with the remaining batter to make 5 more waffles. Keep aside.

For the stir-fried vegetables

  1. Heat the oil in a broad non-stick pan and add the onion seeds and sauté on a medium flame for 30 seconds.
  2. Add the onions and garlic and sauté on a medium flame for 1 more minute.
  3. Add the capsicum and bean sprouts and sauté on a medium flame for another 2 minutes.
  4. Add the tomatoes, broccoli, chilli sauce and salt, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
  5. Divide it into 6 equal portions and keep aside.

How to proceed

  1. Place each waffles in a serving plate and top it with one portion of the stir-fried vegetables.
  2. Serve immediately.

Nutrient values per waffle
EnergyProteinCarbohydratesFatFibreFolic acidZinc
126 calories 6.5 gm 18.4 gm 2.5 gm 0.7 gm 44.2 mcg 0.8 mg

RECIPE SOURCE : Diabetic SnacksBuy this cookbook
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 on 12 Oct 15 03:19 PM

Tasty moong dal waffles with high fibre stir-fried veggies which are a good way to keep blood sugar in check. But remember to indulge in small portions only as too much excess protein will over stress the kidneys for diabetics.
 on 08 Sep 10 10:37 AM

Very healthy. Moong dal provides the first class proteins and the stir fried vegetables provide the carbs to make a healthy meal.