moong dal and cauliflower greens appe recipe | Indian moong dal appe | healthy cauliflower greens appe | low calorie snack |
by Tarla Dalal

moong dal and cauliflower greens appe recipe | Indian moong dal appe | healthy cauliflower greens appe | low calorie snack | with 35 amazing images.

moong dal and cauliflower greens appe recipe | Indian moong dal appe | healthy cauliflower greens appe | low calorie snack is a perfect addition to a weigh watcher's diet. Learn how to make Indian moong dal appe.

To make moong dal and cauliflower greens appe, clean, wash and soak the yellow moong dal in enough water for 3 to 4 hours. Drain and blend the moong dal in a mixer to a smooth paste using ¼ cup of water. Transfer the mixture into a deep bowl, add the cauliflower greens, green chilli paste, cumin seeds and salt, mix well and keep aside. Heat the appe pan on a medium flame and grease it with 1 tsp of oil. Pour 1 tbsp of the batter into each mould, cover with a lid and cook on a medium flame till the outer surface becomes golden brown and then turn each appe upside down using a fork so as to cook on the other side. You can cook 6 appes at a time in 6 moulds. Repeat steps 4 and 5 to make 6 more appes. Serve immediately with healthy green chutney.

Ever thought of using cauliflower greens to make a mouth-watering snack? Well, here is a unique Indian moong dal appe recipe that uses yellow moong dal and cauliflower greens to make sumptuous appe.

Cauliflower greens are a rich source of iron, which helps you stay energetic all day long. The moong dal in the healthy cauliflower greens appe adds protein to your diet which will help maintain the health of all the cells in the body. 3 to 4 appe is a satiating snack in the evening when you want to reach out for something tasty. weight-watchers, heart patients and diabetics as well as all healthy individuals can relish this snack.

Although very easy to make, this recipe requires a little pre-planning of soaking the dal. Healthy green chutney is a mouth-watering accompaniment that elevates taste of this low calorie snack.

Tips to make moong dal and cauliflower greens appe. 1. Make sure the leaves of the cauliflower are washed very well. 2. Yellow moong dal should be soaked well. 3. Cover with a lid and cook well. 4. Serve immediately or they will get very chewy.

Enjoy moong dal and cauliflower greens appe recipe | Indian moong dal appe | healthy cauliflower greens appe | low calorie snack | with step by step photos.

Moong Dal Cauliflower Greens Appe, Moong Dal Appe

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Moong Dal Cauliflower Greens Appe, Moong Dal Appe recipe - How to make Moong Dal Cauliflower Greens Appe, Moong Dal Appe

For Moong Dal Cauliflower Greens Appe
1/2 cup yellow moong dal (split yellow gram) , soaked and drained
1/4 cup finely chopped cauliflower greens , washed and drained
1 tsp green chilli paste
1 tsp roasted cumin seeds (jeera)
1/8 tsp salt or as advised by doctor / dietitian
1 tsp oil for greasing

For Serving With Moong Dal Cauliflower Greens Appe
healthy green chutney

Method
For moong dal cauliflower greens appe

To make moong dal cauliflower greens appe, clean, wash and soak the yellow moong dal in enough water for 3 to 4 hours.
Drain and blend the moong dal in a mixer to a smooth paste using ¼ cup of water.
Transfer the mixture into a deep bowl, add the cauliflower greens, green chilli paste, cumin seeds and salt, mix well and keep aside.
Heat the appe pan on a medium flame and grease it with 1/2 tsp of oil.
Pour 1 tbsp of the batter into each mould, cover with a lid and cook on a medium flame till the outer surface becomes golden brown and then turn each appe upside down using a fork so as to cook on the other side. You can cook 7 appes at a time in 7 moulds.
Repeat steps 4 and 5 to make 7 more appes.
Serve the moong dal cauliflower greens appe immediately with healthy green chutney.

Nutrient values (Abbrv) per appe

Energy	29 cal
Protein	1.8 g
Carbohydrates	4.3 g
Fiber	0.6 g
Fat	0.5 g
Cholesterol	0 mg
Sodium	29.6 mg

Click here to view calories for Moong Dal Cauliflower Greens Appe, Moong Dal Appe

Moong Dal Cauliflower Greens Appe, Moong Dal Appe recipe with step by step photos

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what is moong dal and cauliflower green appe made off?

Moong dal and cauliflower greens appe is made from1/2 cup yellow moong dal (split yellow gram), 1/4 cup finely chopped cauliflower greens, 1 tsp green chilli paste, 1 tsp roasted cumin seeds (jeera), salt to taste and 2 tsp oil for greasing. See below image of list of ingredients for moong dal and cauliflower greens appe.

washing and soaking yellow moong dal

This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest.
Put 1/2 cup yellow moong dal (split yellow gram) in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist. Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal.
The moong dal is now clean.

Cover and soak the dal in warm water for at least 2 hours.
This is what the soaked yellow moong dal looks like.
Drain.
Keep aside. Your washed and soaked yellow moong dal is ready to use in making dals and sabzis.

how to chop cauliflower greens ?

This is a cauliflower and looks like this.

Separate the greens and the cauliflower using a big sharp knife.
Separate the cauliflower leaves and green stem and wash the leaves in water to remove the dirt. Discard the green stem. For this recipe we will not use the cauliflower in other recipes like cauliflower soup.
Place a few leaves on a chopping board and chop them finely using a sharp knife.

how to make batter for moong dal and cauliflower greens appe

To make the batter for moong dal and cauliflower greens appe recipe | Indian moong dal appe | healthy cauliflower greens appe | low calorie snack, put the soaked and drained yellow moong dal in a big mixer jar.
Add approx. ¼ cup of water.

Close the lid and blend till smooth.
Transfer the mixture into a deep bowl.
Add 1/4 cup finely chopped cauliflower greens. These are rich in Iron. Cauliflower green leaves are full of natural antioxidants that have been shown to help prevent cancer. In addition, adding the dark green leaves makes your dinner even more healthy as they contain good amount of phytonutrients. Its fiber and potassium promote good intestinal transit and limit water retention. It's an excellent source of folic acid and potassium.
Add 1 tsp green chilli paste. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
Add 1 tsp roasted cumin seeds (jeera). The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera.

Add salt to taste.
Mix well and keep aside.

how to cook moong dal and cauliflower greens appe

Heat the appe pan on a medium flame and grease it with 1 tsp of oil .
Pour 1 tbsp of the batter into each mould.
Cover with a lid.

Cook on a medium flame till the outer surface becomes golden brown and then turn each appe upside down using a fork so as to cook on the other side. You can cook 6 appes at a time in 6 moulds.
Repeat steps 3 and 4 to make 6 more appes.

how to serve moong dal and cauliflower greens appe

Serve immediately with healthy green chutney.

how to make healthy green chutney

Take one fresh bunch of mint leaves. The leaves should not be brown and yellow but should be bright green in color.
Separate the leaves from the stems and discard the stems. We are not going to use these.

Thoroughly wash the leaves to remove any dirt and dust that might be on them. You can wash them in a bowl or under running water in a colander.
Learn to make healthy green chutney in detail.

tips to make moong dal and cauliflower greens appe

Make sure the leaves of the cauliflower are washed very well.
Yellow moong dal should be soaked well.
Cover with a lid and cook well.

Serve immediately or they will get very chewy.

health benefits of moong dal and cauliflower greens appe

Moong Dal and Cauliflower Greens Appe – a low calorie snack.
With 30 calories per appe, 3 to 4 appes would be an ideal serving size at snack time.
The minimal carbs from both cauliflower greens and the dal ensures it is a nourishing choice for diabetics.
Appreciable amounts of fibre further makes it suitable for those suffering from high cholesterol and heart disease.

Nilima

on 02 May 17 07:26 PM

Very tasty.I tried it.

Tarla Dalal

03 May 17 08:40 AM

Hi, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!

prakash

on 11 Apr 16 01:34 PM

Waths means appe

11 Apr 16 02:27 PM

Dear Prakash: Appe or paddu is another traditional element of south indian cooking – to be specific, it is a popular breakfast dish from the konkan regions in the west coast. Here is the recipe to make authentic appes, which are sure to bring back memories of grandma’s culinary skills!

PriyaKocher

on 15 Jan 16 12:33 AM

Yummiiiiiii recipe Easy to make Thnx

15 Jan 16 09:56 AM

Thanks Priya. Keep trying new recipes and posting your comments. We would love to hear from you.

Mruga D

on 02 Jan 15 01:53 PM

Many people don't know benefits of cauliflower greens and also how to use them in recipes..Cauliflower is one of the richest source of iron and so I tried this recipe and it really came out well….I make this recipe quite often…make sure to serve it immediately or else they turn little hard..