Moong Sprouts Panki
by Tarla Dalal
moong sprouts panki recipe | sprouts, oats and besan panki | healthy zero oil panki | with 40 images.
moong sprouts panki is a pregnancy friendly snack to have. Learn to make sprouts, oats and besan panki.
Panki is an all-time favourite traditional Gujarati snack, which can be thought of as thin and tasty pancakes cooked between banana leaves to get a unique, rustic aroma.
This innovative moong sprouts panki is a zero-oil variant, made with a batter of sprouted moong, oats and other flours, flavoured simply and elegantly with green chillies and coriander.
Cooking between banana leaves is a must, because that is what gives the moong sprouts panki its authentic aroma and flavour.
However, you must remember to spread the batter a little thickly in this case, because this moong sprouts panki has absolutely no oil, and therefore thin pancakes will not peel off easily from the banana leaves.
It is also important to serve this sumptuous and fibre-rich snack immediately, before sprouts, oats and besan panki becomes stiff.
With only 33 calories per moong sprouts panki, this is a pregnancy and weight loss friendly recipe.
Serve moong sprouts panki with healthy green chutney.
Enjoy moong sprouts panki recipe | sprouts, oats and besan panki | healthy zero oil panki | with step by step photos.
Moong Sprouts Panki recipe - How to make Moong Sprouts Panki
Preparation Time: Cooking Time: Total Time:
Makes 12 pankis
For Moong Sprouts Panki
1 cup sprouted moong (whole green gram)
2 tbsp semolina (rava / sooji)
2 tbsp besan (bengal gram flour)
2 tbsp quick cooking rolled oats
2 tbsp finely chopped coriander (dhania)
1 tsp finely chopped green chillies
salt to taste
5 banana leaves (kele ka patta) , cut into 150 mm. x 150 mm. pieces
For Serving With Moong Sprouts Panki
green chutney
For moong sprouts panki
- For moong sprouts panki
- To make {span class="bold1"}moong sprouts panki{/span}, blend the sprouted moong in a mixer till coarse, without using any water.
- Transfer the mixture into a deep bowl, add all the remaining ingredients and approx. ¾ cup of water and mix well and keep aside to rest for 10 minutes.
- Place 1 1/2 tbsp of the batter on one half of the banana leaf and spread it evenly.
- Place another banana leaf over it and press it lightly.
- Cook on a non-stick pan or a tava (griddle) for 3 to 4 minutes till light brown spots appear on both the sides of the leaves and the panki in between peels off the leaf easily.
- Cooking times is more as we have not used oil.
- Repeat with the remaining batter to make 11 more pankis.
- Serve the {span class="bold1"}moong sprouts panki{/span} immediately with green chutney.
like moong sprouts panki
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like moong sprouts panki recipe | sprouts, oats and besan panki | healthy zero oil panki | then see
- chola dal panki recipe | Gujarati lentil pancake in a banana leaf | healthy chola dal pancake |
- corn panki recipe | Gujarati sweet corn panki | Indian corn coriander panki |
- quick rice panki recipe | no fermentation rice panki | rice flour and urad dal panki |
- Pankis also make a good option for parties for small groups of people. If you are particularly health conscious you can experiment with different combinations of flours or dals such as Yellow Moong Dal, Urad Dal, gram flour or soy flour. See our article on what is a panki?
what is moong sprouts panki made of ?
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what is moong sprouts panki made of ? See below image of list of ingredients for moong sprouts panki.
batter for moong sprouts panki
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In a mixer put 1 cup sprouted moong (whole green gram).
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Blend the sprouted moong till coarse, without using any water.
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Transfer the mixture into a deep bowl.
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Add 2 tbsp semolina (rava).
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Add 2 tbsp besan (bengal gram flour).
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Add 2 tbsp quick cooking rolled oats.
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Add 2 tbsp finely chopped coriander (dhania).
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Add 1 tsp finely chopped green chillies.
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Add salt to taste. We added xx tsp salt.
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Add approx. ¾ cup of water.
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Mix well.
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Keep aside to rest for 10 minutes.
you need banana leaves
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You need to buy dark green banana leaves. This makes it easy to remove the panki and it does not stick. First of all when I go to market they are two types of banana tree leaves, so when we buy we have to ask for banana leaves for preparing Panki. Don't buy the pointed banana leaves which are used for pooja.
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Cut the banana leaves with a sicossor into small sizes of 4.5 inches width and approx 7 inches in length. We will be cooking the panki on the banana leaves. We cut 2 meadium banana leaves into 16 pieces. This will make 8 makai pankis.
making moong sprouts panki
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To make moong sprouts panki recipe | sprouts, oats and besan panki | place 2 banana leaves on a flat surface.
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Place 1 1/2 tbsp of the batter on one half of the banana leaf and spread it evenly. You must remember to spread the batter a little thickly in this case, because this recipe has absolutely no oil, and therefore thin pancakes will not peel off easily from the banana leaves.
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Spread the batter with the back of a spoon on the banana leaf.
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Place another banana leaf over it and press it lightly.
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Heat a non-stick tava (griddle).
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Place banana leaf on a hot tava.
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Cook the panki on both sides till light brown spots appear on the banana leaves and the panki in-between peels off the banana leaves easily. You will need to cook this panki for 3 to 4 minutes on medium heat as this will take more time as no oil is used. Repeat to make more pankis.
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Peel the top of the banana leaf immediately as it can stick if it cools. Your moong sprouts panki recipe is ready.
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Serve moong sprouts panki hot with healthy green chutney.
tips for moong sprouts panki
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Spread the batter with the back of a spoon on the banana leaf.
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Press the panki using flat spoon, laddle while cooking so that it gets evenly cooked.
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After cooking moong sprouts panki discard banana leaves.
making sprouts panki with oil
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Apply a little oil on one side of each banana leaf and keep aside. Place 2 greased banana leaves on a flat surface with the greased side facing upwards.
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Place 1 tbsp of the batter on one half of the banana leaf and spread it evenly.
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Spread the batter with the back of a spoon on the banana leaf.
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Place another banana leaf over it and press it lightly.
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Heat a non-stick tava (griddle).
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Place banana leaf on a hot tava.
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Cook the panki on both sides till light brown spots appear on the banana leaves and the panki in-between peels off the banana leaves easily. Repeat to make more pankis.
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Peel the top of the banana leaf. Your moong sprouts panki recipe is ready.
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Serve moong sprouts panki hot with healthy green chutney.
| Energy | 33 cal |
| Protein | 1.9 g |
| Carbohydrates | 5.9 g |
| Fiber | 1.2 g |
| Fat | 0.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 41.4 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 1.1 mg |
| Folic Acid | 37 mcg |
| Calcium | 9 mg |
| Iron | 0.4 mg |
| Magnesium | 11.6 mg |
| Phosphorus | 27.6 mg |
| Sodium | 3.1 mg |
| Potassium | 60.5 mg |
| Zinc | 0.2 mg |
Do you have video recipe on panki?
What should I use instead of banana leaf.
I have always had rice panki as that is the famous in Gujarati cuisine. I was very excited while making this recipe using multi-nutrient sprouts and fibre rich oats. I salute your culinary sense of combining ingredients to make tasty delicacies which are healthy.