Moong Dal Upma (Hesarukaalu Upittu) – Diabetic-Friendly South Indian Snack

Hesarukaalu Upittu (Moong Dal Upma) Recipe

This Hesarukaalu Upittu (Moong Dal Upma) is a delightful and healthy snack from Karnataka, made using soaked split moong dal. It’s a diabetic-friendly recipe that offers a unique twist to the traditional upma. The combination of fresh ingredients like coriander leaves, green peas, and cashew nuts makes this upma both flavorful and nutritious.

Cuisine: Karnataka
Course: Snack
Diet: Diabetic-Friendly

Ingredients:

• 1 cup Yellow Moong Dal (Split), soaked for at least 4 hours
• 2 Onions, finely chopped
• 10 Green Chillies (adjust to taste)
• 1/4 teaspoon Asafoetida (Hing)
• 2 tablespoons Coriander (Dhania) Leaves, chopped
• 1/3 cup Green Peas (Matar), boiled
• 3 Dry Red Chillies
• 1 teaspoon Mustard Seeds (Rai/Kadugu)
• 2 teaspoons White Urad Dal (Split)
• 1 tablespoon Chana Dal (Bengal Gram Dal)
• 1/2 teaspoon Turmeric Powder (Haldi)
• 50 grams Cashew Nuts
• 1-1/2 teaspoons Enos Fruit Salt
• 1 Lemon, freshly squeezed
• 1-inch Ginger, chopped
• Oil, as needed
• Salt, to taste
• 2 tablespoons Fresh Coconut, grated

Preparation Time: 20 minutes
Cooking Time: 30 minutes

Instructions:

1. Prepare Moong Dal:

   • Soak the moong dal for a minimum of 4 hours. Once soaked, drain the dal and set it aside.

2. Steam Moong Dal:

   • Preheat the steamer or idli steamer by bringing water to a boil. Grease the idli plates.
   • In a mixer grinder, combine the soaked moong dal, hing, green chillies, juice of half the lemon, 1 tablespoon oil, salt, and 3/4 cup water. Blend into a smooth paste.
   • In a small bowl, mix Enos fruit salt with 2 tablespoons of water. Add this mixture to the moong dal paste and gently fold it in without overworking the batter.
   • Ladle the moong dal mixture into the greased idli plates and steam for about 20 minutes on medium-high flame. After 20 minutes, turn off the flame and remove the plates from the steamer. Let the steamed moong dal cakes cool completely.

3. Crumble Steamed Dal:

   • Once the steamed dal has cooled, crumble it gently with your fingers into a mixing bowl and set aside.

4. Prepare the Tempering:

   • In a large pan, heat some oil over medium heat. Add mustard seeds and let them splutter.
   • Reduce the heat and add urad dal, chana dal, hing, cashews, and ginger. Stir continuously until the dals turn golden brown.
   • Add the curry leaves, green chillies, and dry red chillies. Let them crackle for a moment.
   • Add the chopped onions and a pinch of salt. Sauté for 3-4 minutes until the onions soften and turn golden.

5. Combine Everything:

   • Add turmeric powder and boiled green peas. Stir everything together.
   • Gently add the crumbled moong dal cakes and mix them into the mixture.
   • Squeeze in the juice of half a lemon and adjust the salt to taste. Stir gently to combine.

6. Final Touches:

   • Cover the pan and cook for an additional 2-3 minutes on low heat to allow the flavors to meld together.
   • Garnish with fresh coriander leaves and grated coconut.

Serving Suggestion:
Serve this delicious Hesarukaalu Upittu (Moong Dal Upma) with Chammanthi Chutney and a cup of South Indian Filter Coffee for a complete South Indian breakfast experience.

Enjoy this healthy and comforting dish that is perfect for snacks or breakfast!