10/04/2025
FitFuel Moong Kebabs
🌾 Base:
1 cup split yellow moong dal, soaked 3–4 hours
1/2 cup tofu or paneer, crumbled (optional but boosts protein)
🥦 Veggies (finely chopped or grated):
1/2 cup carrot
1/4 cup cabbage
1/4 cup spinach
1/4 cup capsicum (bell pepper)
1 small onion (optional)
🌿 Flavor:
1–2 green chilies
1 tbsp ginger-garlic paste
Handful of coriander or mint leaves
1 tsp cumin seeds
1/2 tsp garam masala
1/2 tsp chili powder (optional)
Salt to taste
Juice of 1/2 lemon
🌾 Binders:
1–2 tbsp rolled oats or powdered oats
1 tbsp besan or roasted chana flour
👩🍳 Instructions:
Cook the dal: After soaking, drain and blend dal coarsely without water (or very little). You want a thick paste.
Sauté the veggies: Lightly sauté all chopped/grated veggies in a tsp of oil to remove excess moisture. Cool it down.
Mix everything: Combine dal paste, sautéed veggies, oats, tofu/paneer, spices, herbs, lemon juice, and binders. Mix into a soft dough.
Shape the kebabs: Shape into patties or cylinder-style kebabs.
Cook:
Bake: Preheat oven at 200°C (400°F), bake on parchment for 15-20 min, flip halfway.
Air-fry: Brush or spray lightly with oil and air-fry at 180°C (356°F) for 10-15 mins.
🍽️ Serving Tips:
Serve with green chutney made from mint, coriander, garlic, lemon, and a bit of yogurt (for added protein).
Wrap in lettuce leaves or pair with a salad to keep it low-carb.
