Hesarukaalu Upittu Recipe (Moong Dal Upma) – A Traditional South Indian Delight
Hesarukaalu Upittu (also known as Moong Dal Upma) is a healthy, delicious, and comforting dish from the vibrant state of Karnataka. This wholesome snack combines the goodness of yellow moong dal with spices, making it a perfect meal for breakfast, a light lunch, or an evening snack. Packed with protein, fiber, and essential nutrients, this upma is ideal for diabetic-friendly diets, as it has a low glycemic index and is rich in natural flavors.
This traditional dish is often prepared using steamed moong dal cakes that are crumbled and sautéed with mustard seeds, cashews, ginger, and a variety of vegetables, creating a delightful texture and taste. If you’re craving a nutritious, flavorful dish to kickstart your day, Hesarukaalu Upittu is an excellent choice.
Ingredients
| Ingredients | Quantity |
|---|---|
| Yellow Moong Dal (Split) – soaked for 4 hours | 1 cup |
| Onions – finely chopped | 2 medium-sized |
| Green Chillies – adjust to taste | 10 |
| Asafoetida (Hing) | 1/4 teaspoon |
| Coriander Leaves (Dhania) – chopped | 2 tablespoons |
| Green Peas (Matar) – boiled | 1/3 cup |
| Dry Red Chillies | 3 |
| Mustard Seeds | 1 teaspoon |
| White Urad Dal (Split) | 2 teaspoons |
| Chana Dal (Bengal Gram Dal) | 1 tablespoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Cashew Nuts | 50 grams |
| Enos Fruit Salt | 1 1/2 teaspoons |
| Lemon – freshly squeezed | 1 whole |
| Ginger – chopped | 1-inch piece |
| Sunflower Oil | As needed |
| Salt | To taste |
| Fresh Coconut – grated | 2 tablespoons |
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Servings: 4
Cuisine: Karnataka
Course: Snack
Diet: Diabetic Friendly
Instructions
Step 1: Preparing the Moong Dal Mixture
- Soak the Moong Dal: Begin by soaking the yellow moong dal (split) for at least 4 hours to ensure it softens well. This step is crucial for a smooth texture in the upma.
- Preheat the Steamer: While the moong dal soaks, preheat the steamer (or Idli steamer) by bringing the water to a boil. Grease the idli plates lightly with oil to prevent the dal mixture from sticking.
- Grind the Moong Dal: After soaking and draining the moong dal, add it to a mixer grinder. Add the asafoetida (hing), green chillies, the juice of half a lemon, 1 tablespoon of oil, salt to taste, and 3/4 cup of water. Blend all the ingredients into a smooth paste, adding a little extra water if needed.
Step 2: Steaming the Moong Dal Cakes
- Prepare the Steaming Batter: In a mixing bowl, add the Enos fruit salt to 2 tablespoons of water. Gently stir it into the ground moong dal paste without overworking it. The addition of fruit salt will help the mixture rise and become airy.
- Steam the Mixture: Pour the moong dal batter onto the greased idli plates. Place them in the preheated steamer and steam for 20 minutes on medium-high flame. After 20 minutes, turn off the flame and allow the idli plates to cool.
- Crumble the Steamed Moong Dal: Once the steamed moong dal cakes are cool enough to handle, crumble them gently into a mixing bowl with your fingers. Set them aside for later use.
Step 3: Tempering and Assembling the Upma
- Prepare the Tempering: In a large pan, heat a little sunflower oil over medium flame. Add mustard seeds and allow them to splutter. Next, reduce the heat and add the urad dal, chana dal, asafoetida, cashews, and chopped ginger. Stir the mixture continuously until the dals turn golden brown and the cashews become lightly toasted.
- Add the Spices and Vegetables: Toss in the dry red chillies, curry leaves, and the green chillies. Allow them to crackle for a few seconds. Then, add the chopped onions and a pinch of salt. Cook the onions for 3-4 minutes until they turn soft and translucent.
- Add the Peas and Turmeric: Sprinkle in the turmeric powder and stir. Add the boiled green peas and mix well to combine.
- Combine the Steamed Moong Dal Cakes: Gently add the crumbled steamed moong dal cakes into the pan. Stir carefully to mix all the ingredients together. Be gentle to maintain the texture of the upma.
- Add Lemon and Adjust Seasoning: Squeeze the juice of one lemon into the mixture and adjust the salt as needed. Combine all the ingredients and cook for another 2-3 minutes on low heat to allow the flavors to meld together.
Step 4: Final Touches
- Garnish and Serve: Finally, top the upma with freshly chopped coriander leaves and grated coconut for added flavor and texture.
Serve your Hesarukaalu Upittu (Moong Dal Upma) warm with Chammanthi Chutney and a cup of South Indian Filter Coffee for a delightful South Indian breakfast experience.
Tips and Variations
- Spice Level: You can adjust the number of green chillies according to your preference. For a milder taste, use fewer chillies, or for extra heat, increase the quantity.
- Add Vegetables: Feel free to add other vegetables like carrots, beans, or bell peppers to make the dish more colorful and nutritious.
- Vegan Option: For a completely vegan dish, substitute the cashew nuts and ghee with sunflower oil or coconut oil.
- No Steamer? If you don’t have an idli steamer, you can use a regular steamer basket or a pressure cooker (without the weight) to steam the moong dal batter.
Nutritional Information (per serving)
- Calories: 150 kcal
- Protein: 9g
- Fat: 8g
- Carbohydrates: 17g
- Fiber: 4g
- Sugar: 3g
- Sodium: 230mg
- Cholesterol: 0mg
Conclusion
Hesarukaalu Upittu, or Moong Dal Upma, is a wholesome, protein-packed dish that is not only nourishing but also incredibly versatile. Whether you’re enjoying it as a savory breakfast, a light lunch, or a snack, it provides a satisfying balance of flavor, texture, and nutrients. This dish can be enjoyed by those seeking a diabetic-friendly meal, as it offers a great alternative to traditional upma while maintaining authenticity and flavor.
Give this recipe a try, and enjoy a little taste of Karnataka in your own kitchen!
