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Rich Taste – Minus The Calories

If you are missing those good old days when you could hop outside anytime and grab some succulent kebabs, today’s post is designed to help you beat those blues. This blog has been focusing on making it easier for you to create home-cooked delicacies instead of bingeing on food brought from outside.

Today, we are going to create a delicious homemade vegetarian kebab using Paneer and Moong Dal. This dish has specially been re-engineered through careful ingredient selection and substitution so that each kebab has less than 50 calories.

Let’s begin by gathering the ingredients that you will need.


  1. Split Yellow Gram (Moong Dal): 60 grams

  2. Red Millet (Ragi) Flour: 30 grams

  3. Low-Fat Cottage Cheese (Paneer), crumbled: 60 grams

  4. Mustard Oil: 1 tablespoon

  5. Onion, grated: 2 tablespoons

  6. Turmeric (Haldi) Powder: Just a pinch

  7. Chaat Masala: 2 teaspoons

  8. Garam Masala: Just a pinch

  9. Red Chilli Powder: 1 teaspoon

  10. Ginger-Garlic Paste: Half a teaspoon

  11. Coriander (Dhania) Leaves, chopped: 2 tablespoons

  12. Salt: to taste

The ingredients mentioned above are for preparing ten kebabs; adjust the ingredients proportionately to suit the number of kebabs you require.


Soak the split yellow gram for around 30 minutes and then drain it.


Place the soaked and drained split yellow gram in a pan; add around 500 millilitres of water. Add salt and cover the pan. Cook on a Low flame for around 7 minutes. Occasionally, lift the lid and stir the contents to ensure even cooking and to make sure that the gram does not get stuck to the bottom of the pan.

When the split yellow gram is cooked, remove the pan from the flame and drain the contents using a strainer. Place the cooked split yellow gram in a bowl and allow it to cool down to room temperature.

To the bowl add the red millet flour, crumbled paneer, onion, turmeric powder, chaatmasala, garam masala, red chilli powder, ginger-garlic paste and coriander. Mix well.

Divide the mixture into ten equal portions. Use your hands to shape each portion into a flat, round Tikki. Place the Tikkis on a tray or a plate.

Next, heat the Mustard Oil in a pan on a High flame till the oil reaches its smoking point. When the oil emits whiffs of white smoke, turn the flame down to Low. Cook each Tikki, turning it over at regular intervals to ensure even cooking on both sides. When the Tikki is done, it will turn medium-brown in colour.

Your delicious – yet healthy – Paneer and Moong Dal Kebabs are now ready to be served. Depending on what kind of a mood your taste-buds are in, you could choose a wide range of accompaniments from ketchup, chilli sauce and mustard sauce to a tamarind or coriander chutney. Enjoy your homemade snack and stay healthy!

For more such recipes, please visit

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