Tired of the same old breakfast routine? Craving a healthy and delicious start to your day that's also packed with protein? Then look no further than Moong Dal Idli! These fluffy, savory cakes are made from nutritious moong dal (split yellow lentils), offering a lighter alternative to traditional rice idlis while boasting a significant protein boost. Perfect for weight management or simply a healthier lifestyle choice, Moong Dal Idli are incredibly versatile, adaptable to various tastes and dietary needs. They’re equally satisfying hot or cold, and make a great base for chutneys and sambhar.
Forget complicated recipes and lengthy preparation times. This recipe simplifies the process, providing a quick and easy way to enjoy this nutritious breakfast treat. Ready to embark on a culinary journey filled with flavor and health benefits? Let's dive into the step-by-step guide to making perfectly fluffy and delicious Moong Dal Idli.
Tools Needed
- Mixer jar
- Sieve
- Pan
- Idli Steamer
- Whisk
- Brush
Ingredients
- Moong Dal: 1 cup (soaked overnight or for 4-5 hours)
- Curd (Yogurt): 1/4 cup
- Garlic: chopped/grated
- Ginger: chopped/grated
- Oil
- Asafoetida (Hing)
- Mustard Seeds
- Turmeric Powder
- Fresh Coriander Leaves
- Carrots
- Salt
- Baking Soda/Eno
- Ripe Tomatoes
- Green Chilies
Step-by-Step Instructions
Step 1. Preparing the Moong Dal Batter
- Soak moong dal overnight or for 4-5 hours until it swells well.
- Drain excess water from the soaked moong dal using a sieve.
- Grind the moong dal in a mixer jar without adding water initially. Add 1/4 cup curd.
- Add chopped garlic and ginger to the mixer. Grind until coarse, then add about 25ml of water to get a smooth batter.
- Heat oil in a pan. Add asafoetida, mustard seeds, and turmeric powder. Mix well and turn off the heat.
- Add the tempering to the batter and mix well. Add chopped coriander leaves and carrots (or other vegetables like onions and capsicum). Mix thoroughly.
- Set aside the batter for 10 minutes.
- Add salt and baking soda/Eno to the idli batter. Mix well.
Step 2. Making the Tomato Chutney
- Roast halved tomatoes in a pan with oil, mustard seeds, asafoetida, salt, garlic, and green chilies until softened.
- Let the roasted tomatoes cool. Blend them into a smooth chutney.
Step 3. Steaming the Idlis
- Grease an idli steamer with oil. Pour the batter into the idli molds.
- Steam the idlis for 12-15 minutes.
Step 4. Serving the High-Protein Moong Dal Idli
- Serve the hot idlis with tomato chutney and coriander chutney (optional).
Read more: Vegan Carrot Halwa: Easy Indian Dessert Recipe
Tips
- Soaking the moong dal helps it swell and creates a smoother batter.
- Don't add too much water while grinding the batter.
- Adding curd makes the idlis soft and spongy.
- Don't over-mix the batter after adding baking soda.
- Let the roasted tomatoes cool before blending to prevent the blender from overheating.
Nutrition
- Calories: approximately 200-250
- Fat: 5-8g
- Carbs: 30-35g
- Protein: 10-12g
FAQs
1. Can I make Moong Dal Idli without a fermentation process?
While fermentation enhances the flavor and fluffiness, you can make quick Moong Dal Idli without it by blending the batter very smoothly and steaming immediately. However, the texture might be slightly denser.
2. What can I serve with Moong Dal Idli?
Moong Dal Idli pairs well with various chutneys (coconut, tomato, mint), sambhar, and even a simple drizzle of ghee or oil.
3. How long can I store leftover Moong Dal Idli?
Store leftover idlis in an airtight container in the refrigerator for up to 2-3 days. You can reheat them by steaming or microwaving.
Enjoy your delicious and protein-packed Moong Dal Idli! This recipe is a fantastic way to start your day with a healthy and flavorful meal that's surprisingly easy to make. Now that you've mastered this recipe, experiment with different chutneys and toppings to create your own unique variations.