MOONG DAL WAFFLES WITH STIR-FRIED VEGETABLES

An Indian touch to western waffles! Moong dal provides folic acid while vegetables ensure fibre in this unusual yet delicious combination. Make the waffles in advance and rustle up the colourful stir-fried vegetables just before you need them.



Preparation Time: 10 minutes. Cooking Time: 15 minutes. Makes 4 waffles. Soaking time: 3 to 4 hours.



For the waffles
1 cup green moong dal (split green gram) with skin
2 to 3 green chillies, finely chopped
3 tbsp chopped fenugreek (methi) leaves
2 tsp besan (Bengal gram flour)
A pinch asafoetida (hing)
¼ tsp fruit salt
2 pinches sugar (optional)
2 tsp oil
Salt to taste



For the stir-fried vegetables
½ cup capsicum, cut into thin strips
1 spring onion, thinly sliced
½ cup baby corn, thinly sliced
½ thinly sliced cucumber
½ cup broccoli florets
¼ cup bean sprouts
1 small tomato, deseeded and sliced
1 tsp onion seeds (kalonji)
1 tsp oil
Salt to taste



For the waffles
1. Soak the moong dal in water for 3 to 4 hours. Wash, drain and discard the water.
2. Grind the soaked dal with the green chillies and a little water in a mixer to get a smooth batter.
3. Add the fenugreek leaves, besan, asafoetida, fruit salt, sugar, oil and salt and mix well.
4. Pour a ladleful of batter in a pre-heated waffle iron and bake until crisp.
5. Repeat with the remaining batter to make 3 more waffles. Keep aside.

For the stir-fried vegetables

Heat the oil in a non-stick pan and add the onion seeds.
When the seeds crackle, add all the vegetables, bean sprouts and salt and sauté on a high flame till the vegetables are tender.
Remove from the flame, divide it into 4 equal portions and keep aside.


How to proceed
1. Place one waffle in a serving dish, top it with one portion of the stir-fried vegetables and serve immediately.

2. Repeat with the remaining waffles and stir-fried vegetables to make 3 more waffles.



Nutritive values per waffle

Energy: 215 calories
Protein: 11.8 gm
Carbohydrates: 32.9 gm
Fat: 4.5 gm
Folic acid: 72.0 mcg
Zinc: 1.4 mg
Fibre: 1.5 gm