Diet Pakodas (Oil-Free Oat & Sprouted Moong Snacks)

Ingredients

• 1 cup Rolled Oats (coarsely ground in a blender or food processor)
• 1 cup Sprouted Moong Dal (well rinsed; can be prepared 2 days ahead)
• 1 medium Onion (finely chopped)
• 2 Green Chilies (finely chopped; adjust to heat preference)
• 1/2 cup Carrot (grated (optional))
• 1/2 cup Cabbage (finely shredded (optional))
• 1/2 cup Raw Potato (grated (optional, adds softness))
• 1/2 tsp Cumin Seeds (whole seeds)
• 1 tbsp Celery (finely chopped; helps reduce gas)
• 1 tbsp Fresh Mint Leaves (chopped)
• 1 tbsp Coriander Leaves (chopped (optional))
• 1/4 tsp Turmeric Powder (adds color and anti‑inflammatory benefits)
• 1/2 tsp Salt (or to taste)
• 2 tbsp Water (as needed to bind the batter)

Instructions

1. Grind the oats

   Place 1 cup rolled oats in a blender or food processor and pulse until the grains are coarsely ground. Do not over‑process; a slightly chunky texture helps the pakodas stay crunchy.

   Time: PT5M

2. Make the moong paste

   Add the sprouted moong dal to the blender, add 2 tbsp water and blend to a smooth but thick paste.

   Time: PT5M

3. Combine oats and moong paste

   Transfer the oat crumbs to a mixing bowl, add the moong paste, and beat vigorously with a spatula for about 2‑3 minutes until the mixture becomes airy and slightly fluffy.

   Time: PT5M

4. Add vegetables and spices

   Stir in the chopped onion, green chilies, grated carrot, cabbage, potato (if using), cumin seeds, chopped celery, mint leaves, coriander leaves, turmeric, and salt. Mix until everything is evenly distributed. Add a little water if the batter feels too thick.

   Time: PT5M

5. Pre‑heat the pan

   Place the appa maker or non‑stick pan on medium heat. Lightly grease the surface with a few drops of oil or a brush of butter – just enough to prevent sticking, not to fry.

   Time: PT3M

   Temperature: Medium heat

6. Cook the first side

   Spoon portions of the batter (about the size of a golf ball) onto the pan, flatten slightly with the back of a spoon, cover with the lid and cook for 5 minutes.

   Time: PT5M

   Temperature: Medium heat

7. Flip and finish cooking

   Open the lid, gently flip each pakoda using a spatula, re‑cover and cook another 5 minutes until both sides are golden brown and the pakodas release from the pan on their own.

   Time: PT5M

   Temperature: Medium heat

8. Serve

   Remove the pakodas onto a serving plate. Serve hot with low‑calorie tea, curd, or mint‑coriander chutney.

   Time: PT2M

Nutrition Facts

Calories

120

Protein

6 g

Carbohydrates

15 g

Fat

2 g

Fiber

4 g

Ingredient Substitutions

• Instead of Rolled Oats: Quinoa flakes, Whole wheat flour (if not gluten‑free)
• Instead of Sprouted Moong Dal: Sprouted lentils, Masoor dal sprouts
• Instead of Onion: Shallots, Leeks
• Instead of Green Chilies: Red chili flakes, Jalapeño
• Instead of Carrot: Grated zucchini
• Instead of Cabbage: Shredded lettuce
• Instead of Raw Potato: Sweet potato
• Instead of Cumin Seeds: Ground cumin
• Instead of Celery: Celery seeds
• Instead of Fresh Mint Leaves: Basil
• Instead of Coriander Leaves: Parsley
• Instead of Turmeric Powder: Saffron (tiny pinch)
• Instead of Salt: Sea salt, Kala namak
• Instead of Water: Buttermilk (adds tang)

Equipment Needed

• Blender or Food Processor
• Mixing Bowl
• Spatula or Wooden Spoon
• Grater (optional)
• Non‑stick Appa Maker or Small Heavy‑bottomed Pan with Lid
• Measuring Cups & Spoons

Critical Steps — Do Not Skip

• Grinding oats only to a coarse texture
• Beating the oat‑moong mixture until fluffy
• Ensuring the pan is properly pre‑heated before adding batter
• Cooking with the lid on so the pakodas steam and release on their own

Chef Tips from the Video

• For extra flavor, add a pinch of asafoetida (hing) to the batter.
• A drizzle of lemon juice over the finished pakodas brightens the taste.
• Serve with a side of low‑fat Greek yogurt mixed with chopped cucumber for a refreshing dip.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3 days; re‑heat in a pan or oven.

Freezer: Freeze cooked pakodas in a single layer, then transfer to a zip‑lock bag for up to 1 month. Re‑heat in a toaster oven.

Room temperature: Not recommended beyond 2 hours due to moisture loss.

Make-Ahead Tips

• Prepare the batter up to step 4 and refrigerate for up to 12 hours; give it a quick stir before cooking.
• Chop and grate vegetables in advance and store in a sealed container.