Found this website – indiadiets.com – that has genuine Indian recipes adapted to be grilled or steamed or baked, with lower salt and fat contents. Some of the site isn't set up well, so lots of dishes are listed in the index as:
Calories: 167 per cup
Preparation Time: 2 days
Cooking Time: No Cooking
Quantity: Makes 3 cups
and some of the recipes are a bit unhelpful, like this one for Fresh Curds:
(although it's only really yoghourt).
But some of them look fun, and would be good for gluten-intolerant breakfasts –
Spicy Moong Dal Waffles
Preparation time: 10 minutes *Cooking time: 15 minutes * Serves 4.
Ingredients How To ?
- 1 teacup moong dal with skin
- 2 to 3 chopped green chillies
- 2 tablespoons chopped fenugreek (methi) leaves
- 2 teaspoons gram flour (besan)
- a pinch asafetida
- ¼ teaspoon soda bi-carb
- 2 pinches sugar (optional)
- 2 teaspoons oil
- salt to taste
- Soak the moon dal in water for 3 to 4 hours. Then wash it very well.
- Blend the soaked dal in a blender with the green chilies and a little water.
- Add the fenugreek leaves, gram flour, asafetida, soda bi-carb, sugar, oil and salt and mix well.
- Pour a little batter at a time in a preheated waffle iron and until crisp. Repeat for the remaining batter.
*Serve hot with green chutney.
Variation 1: MOONG DAL AND METHI DHOKLAS instead of soda bi-carb, use ½ teaspoon of fruit salt . At step 4, pour the batter immediately into a 225 or 250 mm. Diameter well greased thali and steam, for 5 minutes. Serve as above.
Variation 2: MOONG DAL AND METHI PANKIS spread a little batter very thinly on a well greased non-stick frying pan. Cook on both sides. Serve as above.
Health Information Moong dal with the skin on retains all the B group vitamins during cooking. This recipe replaces the traditional cooking method for preparing snacks (e.g. frying in case of moong dall bhajias) by the healthier method of cooking using the dry heat of a waffle iron.
Per Serving: Calories 131 * Protein 7g * Carbohydrates 19g * Fat 3.5g