High Protein Moong Dal & Paneer Sandwich

Ingredients

• 50 g Moong Dal (soaked overnight and boiled until soft)
• 50 g Paneer (cut into small cubes)
• 30 g Onion (finely chopped)
• 1 piece Green Chili (finely chopped, adjust to taste)
• 2 tbsp Fresh Coriander Leaves (chopped)
• 30 g Carrot (grated (optional))
• 0.25 tsp Salt
• 0.25 tsp Pizza Seasoning (or any mixed herb seasoning)
• 1 tsp Olive Oil (for pan‑frying sandwich)
• 2 pieces Bread Slices (whole wheat or multigrain)
• 5 leaves Mint Leaves (fresh)
• 2 tbsp Yogurt (plain, low‑fat)
• 0.25 tsp Cumin Powder (optional, for chutney)
• 1 slice Cheese Slice (any meltable cheese, e.g., cheddar (optional))

Instructions

1. Soak Moong Dal

   Rinse 50 g split moong dal, place in a bowl, cover with water and let soak overnight (at least 8 hours).

   Time: PT0M

2. Boil Moong Dal

   Drain the soaked dal, add fresh water to a pot, bring to a boil and simmer until soft (about 10 minutes).

   Time: PT10M

   Temperature: 100°C

3. Prepare Vegetables

   Finely chop the onion, green chili, coriander leaves and grate the carrot (if using).

   Time: PT5M

4. Make Stuffing

   In a mixing bowl combine the boiled dal, chopped vegetables, paneer cubes, salt and pizza seasoning. Mix well until everything is evenly distributed.

   Time: PT5M

5. Prepare Mint‑Coriander Chutney

   In a blender add mint leaves, coriander leaves, green chili, salt, yogurt and cumin powder. Blend until smooth.

   Time: PT5M

6. Toast Bread Lightly (optional)

   Heat the pan with a few drops of oil, place each bread slice for 30 seconds each side until just lightly toasted.

   Time: PT2M

   Temperature: 180°C

7. Assemble Sandwich – Spread Chutney

   Spread a generous layer of the mint‑coriander chutney on one side of each bread slice.

   Time: PT2M

8. Assemble Sandwich – Add Stuffing

   Evenly distribute the moong‑dal‑paneer stuffing over the chutney on both slices.

   Time: PT2M

9. Add Cheese (optional)

   Place a slice of cheese on top of the stuffing on one slice, then close the sandwich.

   Time: PT1M

10. Cook Sandwich

    Add 1 tsp oil to the hot pan, place the assembled sandwich, press gently with a spatula and cook 3‑4 minutes each side until golden brown and cheese melts.

    Time: PT8M

    Temperature: 180°C

11. Serve

    Remove from pan, cut diagonally and serve hot.

    Time: PT1M

12. Cleanup

    Wash pot, pan, blender, knife, board and other utensils.

    Time: PT10M

Nutrition Facts

Calories

380

Protein

22.5 g

Carbohydrates

45 g

Fat

11 g

Fiber

7 g

Ingredient Substitutions

• Instead of Moong Dal: sprouted lentils, toor dal
• Instead of Paneer: firm tofu, cottage cheese
• Instead of Green Chili: red chili flakes
• Instead of Pizza Seasoning: chaat masala
• Instead of Olive Oil: vegetable oil, ghee
• Instead of Bread Slices: gluten‑free bread
• Instead of Yogurt: curd, Greek yogurt
• Instead of Cheese Slice: vegan cheese

Equipment Needed

• Pot
• Non‑stick Pan
• Knife
• Cutting Board
• Blender or Food Processor
• Mixing Bowl
• Spatula
• Measuring Spoons (optional)
• Plate (optional)

Critical Steps — Do Not Skip

• Soak Moong Dal
• Boil Moong Dal
• Make Stuffing
• Cook Sandwich

Chef Tips from the Video

• Add a pinch of chaat masala to the stuffing for extra tang.
• Use multigrain or rye bread for more fiber.
• Press the sandwich with a heavy lid for an even crust.

Troubleshooting

Storage

Refrigerator: Store leftover sandwich wrapped in foil or airtight container for up to 1 day; chutney up to 3 days.

Freezer: Freeze chutney in an airtight jar for up to 1 month; sandwich not recommended to freeze.

Room temperature: Do not keep at room temperature longer than 2 hours.

Make-Ahead Tips

• Soak and boil the dal a day before.
• Prepare chutney and store in fridge.
• Pre‑mix the stuffing and keep refrigerated.
• Toast bread just before cooking to retain crispness.