MOONG APPAMS-(Paniharams)
Nutrition with Vibha
March 27, 2025
super easy
Eggy Appams (Paniharams)
Ingredients
INGREDIENTS
- 5 nos. Eggs
- 4 tbsp Boiled potato mashed slightly
- 2 tbsp Onions chopped
- 2 tbsp Capsicum chopped
- 2 tbsp Carrots- 2 tbsp grated
- 1 cup Tomatoes chopped
- 2 tbsp Boiled corn crushed
- 2 tbsp Oats powdered coarsely
- 2-3 tbsp Spinach wash and finely chopped
- 2 Green chili finely chopped
- 1 tsp Ginger grated
- 1 tsp Mixed herbs/ Pizza herbs
- Chili flakes- to taste
- 1-2 tbsp Parmesan cheese optional
- Salt- to taste
- Oil- as needed for greasing
Instructions
- In a big mixing bowl add the eggs and beat well
- Mix in all the ingredients except the oil
- Mix well and adjust seasonings
- Grease a appam mould well with oil*
- Ladle out appropriate amount of the mixture in each mould
- Allow to cook on a low flame for some time
- Spray a little oil on the top if needed
- When the top seems half cooked, turn the side gently to face the base
- Cook for about 3-4 minutes
- Remove from the mould
- Serve hot with accompaniments of your choice, sauce, salad etc
- Can serve as a meal with soup, toasted multi grain bread, and a salad
*Alternately, you can bake the contents in a well greased patty tin at 170 degrees for 12-15 minutes
Notes
Highlights:
- Eggy Appams are a nutritious and protein-packed snack, made with eggs.
- The addition of vegetables like spinach, carrots, and capsicum boosts the fiber, vitamin, and mineral content.
| Energy | 283 kcal |
| Carbohydrate | 15.2 g |
| Protein | 14.4 g |
| Fat | 4.6 g |
| Calcium | 124 mg |
| Iron | 1.2 mg |
| Total Fiber | 2.1 g |
| Soluble Fiber | 0.3 g |
Moong Appams (Paniharams)
Ingredients
INGREDIENTS
- ½ cup Whole moong soaked for 5 hrs
- ½ cup Moong dal soaked for 5 hours
- ¼ cup Urad dal soaked for 5 hours
- 4 tbsp Boiled potato mashed slightly
- 2 tbsp Onions chopped
- 2 tbsp Capsicum chopped
- 2 tbsp Carrots grated
- 1 tbsp Tomatoes chopped
- 2 tbsp Boiled corn crushed
- 2-3 tbsp Spinach wash and finely chopped
- 2 Green chili finely chopped
- 1 tsp Ginger grated
- 1 tsp Mixed herbs/ Pizza herbs
- Chili flakes- to taste
- 1-2 tbsp Parmesan cheese optional
- Salt- to taste
- Oil- as needed for greasing
Instructions
- Soak the three dals for 4-5 hours
- Drain and grind to a paste, keep aside for 3 hours or so
- Mix into the dal batter all the ingredients except the oil
- Mix well and adjust seasonings
- Grease a appam mould well with oil*
- Ladle out appropriate amount of the mixture in each mould
- Allow to cook on a low flame for some time
- Spray a little oil on the top if needed
- When the top seems half cooked, turn the side gently to face the base
- Cook for about 3-4 minutes
- Remove from the mould
- Serve hot with accompaniments of your choice, sauce, salad etc
- Can serve as a meal with soup, toasted multi grain bread, and a salad
Notes
Highlights:
- Moong Appams are a nutritious and protein-packed snack, made with a blend of whole moong, moong dal, and urad dal.
- The addition of vegetables like spinach, carrots, and capsicum boosts the fiber, vitamin, and mineral content.
| Energy | 307 kcal |
| Carbohydrate | 32.4 g |
| Protein | 10.2 g |
| Fat | 4.2 g |
| Calcium | 152 mg |
| Iron | 0.8 mg |
| Total Fiber | 2.4 g |
| Soluble Fiber | 0.5 g |
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