Green Moong Dal and Vegetable Idli Recipe
Description:
Green Moong and Vegetable Idlis offer a delightful and nutritious twist to the traditional South Indian breakfast staple. By substituting rice with protein-rich green moong dal, these idlis become a healthy option, especially for diabetic individuals. Packed with essential vitamins and minerals, green moong is an excellent source of plant-based protein. In this recipe, grated carrots and finely chopped dill leaves are added to provide extra doses of Vitamin A and C, making the idlis not only delicious but also a powerhouse of nutrients. Serve them with Tomato Onion Chutney and Keerai Sambar for a wholesome meal that is perfect to kickstart your day.
Cuisine: South Indian
Course: Breakfast
Diet: Diabetic Friendly
Ingredients:
| Ingredient | Quantity |
|---|---|
| Yellow Moong Dal (Split) | 1 cup |
| White Urad Dal (Split) | 1/4 cup |
| Methi Seeds (Fenugreek Seeds) | 1/4 teaspoon |
| Carrot (Gajjar), grated | 1/2 cup |
| Green Bell Pepper (Capsicum), finely chopped | 1/4 cup |
| Dill leaves, finely chopped | 1/4 cup |
| Coriander (Dhania) Leaves, finely chopped | 4 tablespoons |
| Ginger, peeled and chopped | 1/2 inch |
| Green Chillies | 4 |
| Salt | To taste |
Nutritional Information (Per Serving):
| Nutrient | Amount per Serving |
|---|---|
| Energy (kcal) | 180 |
| Protein (g) | 9.5 |
| Carbohydrates (g) | 32 |
| Dietary Fiber (g) | 7 |
| Fat (g) | 3 |
| Saturated Fat (g) | 0.5 |
| Sodium (mg) | 250 |
| Calcium (mg) | 35 |
| Iron (mg) | 2.5 |
| Vitamin A (ยตg) | 280 |
| Vitamin C (mg) | 30 |
Instructions:
Step 1: Soaking and Preparation of Dals
- Begin by thoroughly washing the yellow moong dal and soaking it in 4 cups of water for 2 hours. In a separate bowl, wash the white urad dal and fenugreek seeds, and soak them in sufficient water for the same duration.
Step 2: Grinding the Dals
- After the soaking period, drain the water from both dals. Grind each dal separately, adding just enough water to form a smooth, thick paste. The consistency should be similar to traditional idli batter.
Step 3: Fermentation
- In a large mixing bowl, combine both the ground moong dal and urad dal pastes. Use a spatula to mix them thoroughly. Cover the bowl and allow the mixture to ferment for 6 hours, or preferably overnight, at room temperature.
Step 4: Adding Vegetables and Spices
- Once the batter has fermented, it’s time to enhance its flavor and nutrition. Add the grated carrot, finely chopped green bell pepper (capsicum), and dill leaves to the batter. Mix well, ensuring the vegetables are evenly distributed throughout the batter.
- If the batter appears too thick, you can add a little water to adjust the consistency. The batter should resemble the texture of standard idli batter.
Step 5: Preparing the Spice Paste
- Grind the coriander leaves, ginger, and green chillies together, adding about 2 tablespoons of water to form a smooth paste. Stir this paste into the idli batter, mixing it well to infuse the flavors.
Step 6: Finalizing the Batter
- Add salt to taste, ensuring the batter is seasoned evenly. Once mixed, your idli batter is ready for steaming.
Step 7: Steaming the Idlis
- Grease the idli moulds with a little oil to prevent sticking. Carefully spoon the prepared batter into each mould.
- Place the filled moulds into an idli steamer, and steam the idlis for 20 minutes over medium heat.
- After the steaming time is up, turn off the heat, but allow the idlis to remain in the steamer for an additional 5 minutes to fully set.
Step 8: Serving
- Once ready, carefully open the steamer and gently demould the idlis. Serve them hot with Tomato Onion Chutney and Keerai Sambar for a complete South Indian breakfast experience.
Optional: These idlis are also a great option to pack in your lunchbox for a nutritious meal on the go.
Tips for the Perfect Green Moong Dal and Vegetable Idli:
- Fermentation Time: Ensure that the batter is allowed to ferment adequately to achieve the soft, fluffy texture of traditional idlis.
- Consistency: The batter should not be too runny or too thick. Adjust the water content to get a smooth and slightly thick batter.
- Vegetable Variations: Feel free to add other vegetables like spinach or peas for added flavor and nutrition.
- Serving Ideas: Pair these idlis with coconut chutney or any of your favorite South Indian accompaniments for an enhanced taste.
This Green Moong Dal and Vegetable Idli recipe is an excellent option for those looking for a healthy, diabetic-friendly breakfast. With its wholesome ingredients and high nutritional value, it’s a perfect start to your day!
