Moong Dal Idli Recipe: A Healthy South Indian Delight
Moong Dal Idli is a delightful, nutritious, and unique variation of the classic South Indian idli, made with yellow moong dal and rice, spiced up with fenugreek seeds (methi). This dish is a perfect breakfast option that is high in protein and is sure to keep you feeling energized throughout the day. The light, fluffy texture of the idlis combined with a slight tang from the fermentation process makes it an absolute treat.
This recipe is easy to follow and involves a two-step process: soaking, blending, fermenting, and steaming. It can be served with a variety of accompaniments, from traditional Mixed Vegetable Sambar and Coconut Chutney to a simpler chutney podi. Letโs get into the details of making these protein-packed Moong Dal Idlis.
Moong Dal Idli Recipe
Ingredients:
| Ingredient | Quantity |
|---|---|
| Yellow Moong Dal (Split) | 1 cup |
| Idli Rice | 1 cup |
| Methi Seeds (Fenugreek Seeds) | 1 teaspoon |
| Salt | 1 teaspoon |
| Water (to grind) | As required |
| Ghee | For greasing the idli pan |
Preparation Time: 6 hours and 40 minutes
Cooking Time: 15 minutes
Total Time: 6 hours and 55 minutes
Servings: 4
Cuisine: South Indian
Course: Breakfast
Diet: High Protein Vegetarian
Instructions:
-
Soak the Ingredients:
Start by washing and soaking the yellow moong dal and methi seeds together in a large bowl. Let them soak for 3 hours. Similarly, wash and soak the idli rice in a separate bowl for 3 hours. -
Blend the Moong Dal and Rice:
After soaking, drain the moong dal and methi seeds. Transfer them to a mixer grinder and blend them into a smooth batter, adding water as needed to get the right consistency. Pour the blended batter into a large mixing bowl.
Next, add the soaked idli rice to the blender and grind it into a smooth batter as well. Once done, pour this rice batter into the moong dal batter. -
Mix and Add Salt:
Add salt to the batter and mix everything well until thoroughly combined. At this point, the batter should be thick yet pourable. -
Fermentation:
Cover the bowl with a lid or a clean kitchen towel and leave it in a warm place for fermentation. Allow the batter to ferment for at least 8 hours. During this time, you will notice the batter becoming slightly bubbly and airy due to the natural fermentation process.After 8 hours, gently stir the batter to deflate any large bubbles. The batter is now ready to be steamed.
-
Prepare the Idli Pan:
Grease the mini idli plates or molds with ghee to prevent the idlis from sticking. Spoon the prepared batter into each mold, filling it about 3/4 full. -
Steam the Idlis:
In the meantime, prepare the idli steamer by adding a little water at the bottom. Place the filled idli racks inside the steamer. Cover the steamer and place it on high heat.
Steam the Moong Dal Idlis for about 15 minutes. After 10 minutes of steaming, turn off the heat. Carefully open the steamer and insert a knife or toothpick into the center of an idli to check for doneness. If it comes out clean and nothing sticks, the idlis are ready. -
Serve the Idlis:
Once the Moong Dal Idlis are cooked, remove them from the steamer and allow them to cool slightly before serving.
Serving Suggestions:
- Traditional Side: Serve the Moong Dal Idlis with Mixed Vegetable Sambar and Coconut Chutney for an authentic South Indian breakfast.
- Simple and Quick: For a quicker serving option, toss the idlis with chutney podi (a dry chutney powder) for a flavorful twist.
- Alternative: For an additional variation, try pairing these idlis with Thengai Milagai Podi (coconut chili powder) for a unique taste.
Tips for Perfect Moong Dal Idlis:
- Fermentation: The success of these idlis largely depends on proper fermentation. If you are making them during colder months, you can place the batter in an oven with the light on or use a fermentation setting if your appliance has one.
- Grinding: Ensure that the dal and rice are ground to a smooth batter, as a coarse batter will result in dense idlis.
- Water Consistency: The batter should be thick but pourable. If the batter is too thick, add a little more water while grinding, but be careful not to make it too runny.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | ~150 kcal |
| Protein | ~6g |
| Carbohydrates | ~28g |
| Fat | ~2g |
| Fiber | ~3g |
| Sodium | ~450 mg |
| Iron | ~1.5 mg |
This Moong Dal Idli recipe is perfect for a high-protein vegetarian breakfast. The moong dal adds a significant amount of protein, while the rice provides a soft texture thatโs characteristic of idlis. Together, they make a delicious, satisfying meal to start your day on the right note.
Enjoy these fluffy, healthy Moong Dal Idlis with your favorite accompaniments and bring the flavors of South India to your kitchen!
