Crispy Moong Dal Pancakes with Grilled Tofu & Veggies A Simple Healthy Feast

 Tired of complicated recipes? This delicious and nutritious dish combines a protein-packed moong dal base with smoky grilled tofu and fresh veggies. It's surprisingly easy to make and perfect for a satisfying lunch or light dinner. Let's break it down.

How To Make  Crispy Moong Dal Pancakes with Grilled Tofu 

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Why You'll Love It:-

• Easy:- Simple steps, common ingredients.
• Healthy:- Packed with plant-based protein and fiber.
• Versatile:- Enjoy it open-faced or layered.
• Delicious:- Crispy base, savory tofu, fresh veggies.

Ingredients:-

For the Moong Dal Base:-

1.        50g Moong Dal (split yellow mung beans)
2.        2-3 cloves Garlic
3.        1 small piece Ginger (about 1-inch)
4.        2 Green Chillies (adjust to taste)
5.        50g Fresh Coriander Leaves (Cilantro), roughly chopped + extra for garnish
6.        Water (as needed for grinding)
7.        2 tablespoons Rice Flour
8.        1 tablespoon Salt (adjust slightly to taste)
9.        1 tablespoon Coriander Powder (Dhaniya Powder)
10.        Cooking Oil or Ghee (for cooking the base).

For the Toppings:-

1.        2 slices Firm Tofu
2.        Salt (to sprinkle on tofu)
3.        Red Chilli Powder (to sprinkle on tofu)
4.        2-3 slices Onion
5.        2-3 slices Tomato
6.        10g (approx. 2 teaspoons) Tomato Sauce (or Ketchup)

Equipment:- Blender/Grinder, Mixing Bowl, Non-stick Pan or Griddle, Spatula.

Instructions:-

1.  Prepare the Batter:-

•        Rinse the moong dal briefly. Add it to a blender along with garlic, ginger, green chillies, and coriander leaves.
•        Add water little by little for a smooth blend. Grind until you get a fine, thick batter.
•        Transfer batter to a bowl.

2.  Finish the Base Mixture:-

•        Add rice flour, salt, and coriander powder to the moong dal batter.
•        Mix everything together very well until smooth. The batter should be thick but spreadable (like pancake batter). Add a little water if needed.

3.  Cook the Moong Dal Base:-

•        Heat a pan on medium flame. Lightly grease it with oil or ghee.
•        Pour a portion of the batter onto the pan (enough to form one base, about 1/4-1/3 cup depending on desired size). Spread it gently with the back of a spoon into a square or circle                shape, about 1/4-inch thick.
•        Cook 3-4 mins per side until golden and crisp. Repeat for the remaining batter. Set the cooked bases aside.

4.  Grill the Tofu & Veggies:-

•        Lightly grease the same pan. Place the tofu slices on it. Sprinkle a little salt and red chilli powder on top.
•        Grill for 2-3 minutes per side, or until each side turns a nice golden yellow and has grill marks.
•        Remove the tofu. Add the onion and tomato slices to the pan. Grill for 1-2 minutes per side until slightly softened and lightly charred. Remove.

5.  Assemble & Serve:-

•        Put one crispy base on a plate.
•        Spread about 1 teaspoon (approx. 2.5g) of tomato sauce evenly over the base.
•        Place one grilled tofu slice on top.
•        Top with grilled onion and tomato slices.
•        Repeat these layers once more: Sauce, Tofu slice, Onion slice, Tomato slice.
•        Garnish with fresh coriander leaves if desired.
•        Serve immediately while everything is warm and the base is crisp.

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Healthy Benefits of Crispy Moong Dal Pancakes with Grilled Tofu:-

Protein Powerhouse:-

•  Moong dal and tofu are excellent sources of plant-based protein, essential for building and repairing tissues and keeping you full.

Fiber Rich:-

•  Moong dal and vegetables provide good dietary fiber, aiding digestion and promoting gut health.

Vitamins & Minerals:-

•  Coriander leaves (vitamins A, C, K), ginger (anti-inflammatory), garlic (immune support), and fresh veggies offer a range of essential nutrients.

Low in Saturated Fat:-

•  Using minimal oil for cooking makes this a heart-healthier choice.

Gluten-Free:-

•  Rice flour makes the base gluten-free. (Check if your coriander powder is also gluten-free).

Estimated Calories (Per Serving - 1 base with toppings):-

 Approximately 250-300 calories. This is a rough estimate and can vary based on the exact size of your base, tofu thickness, and amount of oil used.

•       Moong Dal Base: ~150-180 kcal
•       Tofu (2 slices): ~70-90 kcal
•       Grilled Veggies & Sauce: ~20-30 kcal.

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Conclusion:-

  These Crispy Moong Dal Pancakes with Grilled Tofu & Veggies are a fantastic way to enjoy a meal that's both incredibly tasty and wonderfully good for you. They prove that healthy eating doesn't have to be bland or complicated. With their satisfying crunch, savory tofu, fresh grilled vegetables, and vibrant flavors from ginger, garlic, and coriander, they offer a delightful balance of textures and tastes. Full of plant protein and fiber, this dish keeps you full and energized. Give this simple recipe a try – it's an easy, wholesome feast ready in no time.