Looking for a healthy and delicious breakfast option that’s packed with protein? Look no further than Moong Dal Idli! This Indian dish is made with split mung beans, a nutritional powerhouse that offers a wide range of health benefits.
Moong Dal Idli is not only a great source of protein but also rich in fiber, vitamins, and minerals. It’s a perfect choice for those who are looking to fuel their day with a nutritious meal that keeps them feeling full and satisfied. Let’s explore this flavorful and healthy recipe together!
WHAT IS MOONG DAL IDLI?
Idli is a traditional South Indian dish made with fermented rice and lentil batter, typically using urad dal (black gram) and rice. However, this moong dal idli offers a healthier alternative, as it replaces rice entirely, resulting in a dish that is lower in carbohydrates and higher in protein. This makes it an excellent weight-loss breakfast option.
Additionally, this recipe does not require fermentation; instead, a small amount of curd is added to the batter to achieve a slightly tangy flavor. While it’s not an instant idli recipe due to the need to soak the moong dal for over four hours, you can wash and prepare the batter in advance and refrigerate it for up to 1-2 days.
HOW PROTEIN HELPS IN WEIGHT LOSS?
Incorporating more protein and fiber into a weight-loss diet is essential for maintaining muscle mass while burning fat and calories. Protein-rich foods help build muscle, which is crucial during weight loss, as they prevent the loss of muscle mass.
Additionally, high-protein foods promote feelings of fullness, keeping you satisfied for longer periods. This helps reduce appetite and curbs unnecessary cravings, making it easier to avoid overeating. Protein also boosts metabolism, facilitating more effective calorie loss.
Lentils are an excellent source of plant-based protein for vegetarians and vegans, making these Indian steamed lentil cakes, or moong dal idlis, an ideal choice for a nutritious breakfast.
INGREDIENTS
- 1 cup moong dal
- 1 carrot, grated
- 1 small onion, chopped
- 1/4 cup green beans, finely chopped
- 1/4 cup green peas
- 1/2 tsp cumin seeds
- 1/2 tsp mustard seeds
- 1 Eno sachet (or ½ tsp baking soda)
- Salt to taste
- 1 tbsp oil
- 1/4 cup beaten curd
INSTRUCTIONS
- Soak the Moong Dal: Soak the moong dal in water for 4 hours. After soaking, drain the water using a strainer.
- Make the Lentil Paste: In a mixer grinder, blend the soaked dal to a smooth paste without adding any water. Transfer the paste to a large mixing bowl.
- Prepare the Vegetable Mixture:
- In a frying pan, heat the oil over medium heat.
- Add the cumin seeds and mustard seeds, allowing them to splutter.
- Add the chopped onion, ginger, and curry leaves, and sauté for a minute.
- Stir in the chopped vegetables and salt to taste. Cover the pan and cook on low heat for 2 minutes, or until the veggies are tender.
- Remove the mixture from the heat and let it cool slightly.
- Combine Ingredients for the Batter:
- Add the sautéed vegetable mixture to the lentil paste.
- Stir in the beaten curd and adjust salt as needed.
- Whisk the batter vigorously with a wired whisk for 3-4 minutes.
- Finally, add the Eno sachet (or baking soda) to the batter and mix well.
- Steam the Idlis:
- Grease the idli molds with a little oil.
- Place 1 tablespoon of the batter into each mold.
- Prepare a steamer with water on the stovetop.
- Place the idli mold into the steamer and close the lid.
- Steam the idlis for 15-20 minutes over medium-high heat.
- Once done, turn off the heat and let the lid remain closed for 5 minutes before opening.
- Serve:
- Carefully remove the molds from the steamer and allow them to cool slightly.
- Use a spoon to gently remove the idlis from the molds.
- Serve the idlis with chutney and sambar.
Notes
If you prefer not to sauté the vegetables, you can blanch the finely chopped vegetables in boiling water for 2 minutes. Cool them down and add to the batter, then incorporate the tempered cumin and mustard seeds into the mixture.
