Breakfast Options
Sprouted Moong Paneer Appe
Soft, golden appe of sprouted green moong and grated paneer, cooked with just 2 tsp of oil. A light weight-loss breakfast.
390
kcal
23g
protein
46g
carbs
13g
fat
Per serving · makes 2 · 25 minutes
Ingredients
- •100 g whole green moong (dry weight), soaked overnight and sprouted for a day
- •20 g rava (sooji)
- •80 g low-fat paneer, grated
- •1 small onion (40 g) and 1 small carrot (30 g), finely chopped
- •1 green chilli, 1/2 inch ginger and coriander leaves
- •Pinch of hing, 1/2 tsp cumin, salt, a pinch of fruit salt
- •2 tsp oil (10 g) for the appe pan
- •100 g curd blended with mint and coriander, for the chutney
Method
- 1.Grind the sprouts with the chilli, ginger and a little water to a thick, slightly coarse batter.
- 2.Stir in the rava, paneer, onion, carrot, coriander, hing, cumin and salt. Rest 10 minutes.
- 3.Heat the appe pan and add a drop of oil to each cup. Mix the fruit salt into the batter just before cooking.
- 4.Fill each cup three-quarters, cover and cook 3 to 4 minutes on medium-low, then turn each appe and cook until golden all over.
- 5.Makes about 20 appe. Serve 10 per person with the mint curd chutney.
Coach’s note
Sprout the moong in bulk and keep it in the fridge for 3 days, it saves the overnight wait. No appe pan? Spread the batter thick on a tawa like an uttapam.
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