Moong Dal Waffles with Stir-fried Vegetables


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An indian touch to western waffles! moong dal provides folic acid while vegetables ensure fibre in this unusual yet delicious combination. Make the waffles in advance and rustle up the colourful stir-fried vegetables just before you need them.

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Preparation Time:    Cooking Time:     Makes 4 waffles
Show me for waffles

Ingredients


For The Waffles
1 cup green moong dal (split green gram) with skin
2 to 3 green chillies , finely chopped
2 tbsp chopped fenugreek (methi) leaves
2 tsp besan (bengal gram flour)
a pinch of asafoetida (hing)
1/4 tsp fruit salt
2 pinches of sugar
2 tsp oil
salt to taste

For The Stir-fried Vegetables
1/2 cup capsicum , cut into thn strips
1 spring onion , thinly sliced
1/2 cup baby corns , thinly sliced
1/2 cucumber , thinly sliced
1/2 cup broccoli florets
1 small sized tomato , deseeded and sliced
3/4 cup bean sprouts
1 tsp nigella seeds (kalonji)
1 tsp oil
salt to taste

Method
For the waffles

  1. Soak the moong dal in water for 3 to 4 hours. Wash, drain and discard the water.
  2. Grind the soaked dal with green chillies and little water in a mixer to get a smooth batter.
  3. Add the fenugreek leaves, besan, asafoetida, fruit salt, sugar, oil and salt and mix well.
  4. Pour a ladleful of batter in a pre-heated waffle iron and bake until crisp.
  5. Repeat with the remaining batter to make 3 more waffles. Keep aside.

For the stir-fried vegetables

  1. Heat the oil in a non-stick pan and add the onion seeds.
  2. When the seeds crackle, add all the vegetables, bean sprouts and salt and sauté on a high flame till the vegetables are tender.
  3. Remove from the flame, divide it into 4 equal portions and keep aside.

How to proceed

  1. Place the waffles in individual serving dishes, top them each with a portion of the stir-fried vegetables and serve immediately.

Nutrient values per waffle
EnergyProteinCarbohydratesFatFolic acidZincFibre
215 calories 11.8 gm 32.9 gm 4.5 gm 72.0 mcg 1.4 mg 1.5 gm

RECIPE SOURCE : Diabetic SnacksBuy this cookbook
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 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.