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