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Moong Appams (Paniharams)

Print Recipe
Prep Time 25 minutes
Cook Time 25 minutes
Course Breakfast|lunch|Snack
Servings 4
Calories 307 kcal

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.
NUTRIENT VALUES PER SERVING
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