Spicy Delicious Bites - Appe / Paniyaram

Looking for a guilt-free, protein-packed snack that doesn't skimp on flavour? These Spicy Delicious Bites (traditionally known as Appe or Paniyaram) are the perfect solution. Packed with nutrient-dense green moong sprouts, grated yam, and sweet yellow pumpkin, this recipe is a masterclass in sneaking veggies into a delicious, crispy-on-the-outside, soft-on-the-inside treat. 

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Servings: 3-4 servings (makes approx. 12–14 pieces)

Ingredients:

• ½ cup Sprouted Green Moong

• ¼ cup grated suran (yam)

• ½ cup grated yellow pumpkin (kaddu)

• 2 tbsp ginger-green chilli paste

• ¼ cup chopped onions

• ¼ tsp turmeric powder (haldi)

• ½ tsp coriander (dhania) powder

• ½ tsp garam masala powder

• 2 tbsp coriander leaves (dhania patta)

• Salt to taste

• Oil for greasing and cooking

For Serving: Green Chutney/ Tomato Chutney 

Method:

• In a mixer, grind the moong sprouts to a smooth paste, using a little water

• Transfer the paste into a bowl, add all the other ingredients except the oil and mix well.

• Heat the appe mould on a medium flame and grease it lightly with oil.

• Pour a spoonful of the batter into each mould and cook it till the outer surface becomes golden brown in colour.

• Turn over the appe using a fork and cook on the other side.

• Repeat with the remaining batter to make more appe

• Serve hot

Health Benefits

This snack is a powerhouse of clean nutrition, making it an excellent choice for weight management and diabetic-friendly diets.

• Protein & Fibre-Rich: Sprouted green moong is highly digestible and packed with plant-based protein and dietary fibre, helping you stay full and satisfied for longer.

• Vitamins & Antioxidants: Yellow pumpkin is rich in Vitamin A (beta-carotene), which supports immunity and eye health, while yam provides a good dose of potassium and complex carbohydrates.

• Low in Calories: By using the appe cooking method, you use a fraction of the oil required for deep-frying, significantly cutting down on calories without sacrificing flavour or texture.

Cooking Tips

• Keep the water in check: When grinding the sprouts, add water very sparingly (1–2 tablespoons max). The grated pumpkin and onion will release their own moisture once mixed with salt, so a runny batter will make the bites soggy.

• Don't skip the suran: If you are worried about yam causing an itchy throat, ensure it is grated finely. The heat and spices will neutralize it completely, and it gives the bites a wonderful texture.

• Low and slow is key: Cook the appe on medium-low heat. Because the batter contains raw lentils and root vegetables, cooking too fast will brown the outside while leaving the inside raw.

Nutritional value per serving 

Energy = 20 kcal

Carbohydrates = 3g

Protein =1g

Fat = 0.5g

Dietary Fibre = 0.6g

Beta Carotene = 160 mcg

Iron = 0.3 mg

About Expert:

Ms. Jyoti Pachisia is a highly experienced Consulting Dietitian, Content Writer, Certified Diabetes Educator and Certified Renal Nutritionist. She currently serves as an Adjunct Faculty at the Institute of Management Studies, Mukundpur and as a Guest Faculty at the Dolphin School of Hotel Management, Kalyani.