Healthy Green Moong Dal Vegetable Idli Recipe – Diabetic Friendly South Indian Breakfast

Green Moong Dal and Vegetable Idli Recipe

Introduction

Green Moong Dal and Vegetable Idli is a healthy and nutritious twist on the classic South Indian idli. Packed with the goodness of green moong dal, vegetables, and flavorful spices, this idli recipe is not only light and delicious but also diabetic-friendly, making it a great breakfast option. The fermentation process helps in enhancing the flavor, and when paired with a tangy chutney or sambar, it becomes a wholesome meal. This recipe is easy to prepare and perfect for those looking for a protein-rich, fiber-loaded breakfast.

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 tbsp
Ginger – Peeled and Chopped	1/2 inch
Green Chillies	4
Salt	To taste

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Servings: 4

Cuisine: South Indian

Course: South Indian Breakfast

Diet: Diabetic Friendly

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Instructions

1. Soak the Dals:
   Begin by washing the yellow moong dal thoroughly and soaking it in 4 cups of water for about 2 hours. Do the same for the white urad dal and methi seeds, soaking them in sufficient water for 2 hours.

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2. Grind the Dals:
   After 2 hours, drain the soaked dals and grind them separately. Use a little water while grinding, ensuring the mixture remains thick but smooth.

3. Mix the Dals:
   Once both the moong dal and urad dal are ground, combine them in a large mixing bowl. Use a spatula to mix both dal mixtures thoroughly. Cover the bowl and let the mixture ferment for at least 6 hours, or preferably overnight, in a warm place.

4. Prepare the Vegetable Mix:
   After fermentation, add the grated carrot, finely chopped capsicum, and dill leaves to the dal mixture. Mix well, and add water as needed to achieve a batter consistency similar to traditional idli batter. The mixture should be thick but pourable.

5. Make the Coriander Paste:
   In a blender, grind the coriander leaves, ginger, and green chillies by adding about 2 tablespoons of water. Blend until it forms a smooth, thick paste.

6. Combine the Ingredients:
   Add the coriander paste to the fermented idli batter and mix well. Add salt to taste and stir the batter until everything is evenly combined.

7. Prepare for Steaming:
   Grease the idli moulds with a little oil or ghee to prevent the idlis from sticking. Pour the prepared batter into each mould, filling them up to about 3/4 full.

8. Steam the Idlis:
   Set the filled idli moulds in an idli steamer and steam the idlis for about 20 minutes. After 20 minutes, turn off the heat but let the idlis sit in the steamer for an additional 5 minutes to firm up.

9. Serve the Idlis:
   After 5 minutes, carefully open the steamer and demould the idlis. Serve the freshly steamed Green Moong Dal and Vegetable Idli hot with a side of tangy tomato onion chutney and keerai sambar for a complete, nutritious South Indian breakfast.

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Serving Suggestions

Green Moong Dal and Vegetable Idlis can be enjoyed with a variety of accompaniments:

• Tomato Onion Chutney: A tangy and spicy chutney that pairs perfectly with the idlis.
• Keerai Sambar: A flavorful, healthy sambar made with greens, lentils, and spices.

These idlis can also be packed in your lunchbox as a nutritious and filling midday meal. Whether you’re enjoying them for breakfast or lunch, they are sure to be a hit with family and friends.

Nutritional Information (per serving)

Nutrient	Amount
Calories	150
Protein	7g
Carbohydrates	30g
Dietary Fiber	4g
Fat	1g
Sodium	200mg
Potassium	350mg

This idli is a great source of protein, fiber, and essential vitamins, making it a healthy choice for those managing blood sugar levels or anyone seeking a nutritious meal to start the day. Enjoy this wholesome, homemade South Indian breakfast that’s both satisfying and delicious!