Protein Bites

Ingredients

• 1 medium Onion (finely chopped)
• 1 medium Carrot (peeled and finely grated)
• 2 cloves Garlic (minced)
• 1 piece Green Chili (finely chopped (adjust to taste))
• 1 large Bell Pepper (cut into rings; center part used for stuffing)
• 2 tablespoons Coriander Leaves (fresh, chopped)
• 50 grams Paneer (soft, cut into small cubes)
• 120 grams Besan (Gram Flour) (sifted)
• 120 ml Water (room temperature)
• 0.25 teaspoon Turmeric Powder (ground)
• 0.5 teaspoon Salt (or to taste)
• 0.5 teaspoon Cumin Seeds (optional, for flavor)
• 1 tablespoon Oil (for greasing the pan (use any neutral oil))

Instructions

1. Chop Vegetables & Paneer

   Using a chopper or a sharp knife, finely chop the onion, grate the carrot, mince the garlic, and finely slice the green chili. Roughly chop coriander leaves and cut paneer into small cubes.

   Time: PT5M

2. Prepare Bell Pepper Rings

   Slice the bell pepper horizontally into ½‑inch thick rings. Using a small knife, gently hollow out the center of each ring, keeping the outer ring intact for later stuffing.

   Time: PT3M

3. Make Besan Batter

   In a mixing bowl combine besan, water, turmeric, salt and cumin seeds. Whisk until smooth – the batter should be thick enough to coat the back of a spoon but not runny. No lumps should remain.

   Time: PT4M

4. Add Veggies to Batter

   Stir the chopped onion, carrot, garlic, green chili, coriander, and paneer into the batter until evenly distributed.

   Time: PT3M

5. Heat Skillet

   Place a non‑stick skillet on the stove, set the flame to low‑medium, and brush the surface lightly with oil.

   Time: PT2M

   Temperature: Medium‑low heat

6. Cook Protein Bites

   Place a bell pepper ring on the skillet. Spoon a generous amount of the batter into the hollowed center, spreading it slightly. Cook on low flame for 4‑5 minutes, then carefully flip and cook the other side for another 4‑5 minutes until golden and firm.

   Time: PT10M

   Temperature: Low flame

7. Serve

   Remove the cooked bites with a spatula, place on a serving plate and serve hot. Optionally garnish with extra coriander leaves or a squeeze of lemon.

   Time: PT1M

Nutrition Facts

Calories

371

Protein

21g

Carbohydrates

40g

Fat

14g

Fiber

9.4g

Ingredient Substitutions

• Instead of Green Chili: Jalapeño
• Instead of Bell Pepper: Poblano pepper
• Instead of Paneer: Firm tofu
• Instead of Besan (Gram Flour): Chickpea flour
• Instead of Oil: Ghee, coconut oil

Equipment Needed

• Food Processor or Chopper
• Knife
• Cutting Board
• Mixing Bowl
• Whisk or Spoon
• Non‑stick Skillet or Tawa
• Spatula

Critical Steps — Do Not Skip

• Batter must be smooth with no lumps
• Cook on low flame to avoid burning and to allow the interior to set

Chef Tips from the Video

• Use fresh, fine‑sifted besan for a smoother texture
• Paneer should be soft; if it’s too firm, soak it in warm water for 5 minutes before dicing
• A non‑stick skillet gives the best results; if using cast‑iron, ensure it’s well‑seasoned.

Troubleshooting

Storage

Refrigerator: Store cooked bites in an airtight container for up to 3 days.

Freezer: Not recommended – texture changes after freezing.

Room temperature: Can be kept at room temperature for up to 2 hours; after that refrigerate.

Make-Ahead Tips

• Prepare the batter up to step 4 and refrigerate for up to 2 hours before cooking
• Pre‑chop all vegetables and store in a sealed container
• Cook the bites ahead of time and reheat in a skillet for 2‑3 minutes before serving