Moong Dal Idli Recipe | No Rice Protein-Rich Idli Recipe

Idli is one of the healthiest dish we can proudly say aloud. Rice, urad dal are soaked, ground to thick batter and the batter then fermented for 8-12 hours. After fermenting, the batter is poured into idli plates and steam cooked to get healthy and tasty idli‘. Fermentation process is the main secret for getting soft and puffy idli’. There are lots of instant version of Idli we can make like Rava Idli, Javvarasi Idli, Oats Idli where we don’t ferment the batter but instead we add Eno Salt / Baking Soda which makes the idli fluffy and soft.

This Moong Dal Idli is a no-rice, Protein-rich Idli variety. Out of all lentils Moong Dal is rich in protein and is very healthy for even babies. Dal is soaked, ground to thick batter and enhanced with tempering, veggies  and eno salt. The batter is then poured into Idli plates and steam cooked for 15 mins to get soft and puffy Moong Dal Idli. I have used the yellow split moong dal but we can also use whole or split green moong.

You can serve this Idli with Coriander Chutney.

Tips for perfect Instant Moong Dal Idli:

1. Soak moong dal for atleast 3 hours
2. Adding Curd incorporates sour taste to the batter which we usually get it through fermentation. I have not used curd but we can add it to batter
3. Adding Eno Salt is must to get the softer idly. It  helps the batter to aerate making the idli fluffy and soft. But we need add eno salt only just before we are ready to steam the idli’. If we keep the batter after adding eno salt for long time, the batter will be more diluted and idli’s will not puff up

Steps to make Moong Dal Idli without Eno Salt:

This version of making Moong Dal Idli without Eno Salt is shared by Ms.Sita Srinivasan. But the batter requires fermentation similar to our regular idli/dosa batter.

1.  4 cups moong dhal and 1 cup urad dhal. Soak separately.
2. Grind urad dhal with 3 cups water and moong dhal with 1.5 cups water.
3. Mix the batter very well. Add salt and allow it to ferment like normal idli batter.
4. Before making Idli, add water as needed.

You may also want try:

1. Rava (Sooji) Idli
2. Sago (Javvarasi/ Sabudana) Idli
3. Oats Idli
4. Conventional Idli/Dosa Batter
5. Ragi (Finger Millet / Kezhvaragu) Idli
6. Kanchipuram Idli

Recipe Card for Moong Dal Idli Recipe | No Rice Protein-Rich Idli Recipe:

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Moong Dal Idli Recipe | No Rice Protein-rich Idli Recipe

Course: Breakfast

Cuisine: Indian

Equipments Needed

• Mixer Grinder
• Heavy Bottomed Pan
• Pressure Cooker
• Idli Plates

Prep Time: 10 minutes

Cook Time: 15 minutes

Soaking Time: 3 hours

Servings: 4 people

Calories: 175kcal

Author: Sowmya Venkatachalam

Moong Dal is a protein rich lentil. We can make soft Idlis out of this healthy pulse. This is a no rice Idli Recipe with moong dal and spices. Serve with Mint-Coriander Chutney and enjoy this healthy Idli

Print Recipe

Ingredients

• 1½ Cups Moong dal 1 Cup - 250ml
• ¾ tsp Salt
• ¼ Cup Grated Carrot
• 2 tbsp Green Peas
• 1 tbsp Coriander Leaves
• 1 tsp Eno

For Tempering

• 2 tsp Salt
• 1 tsp Mustard seeds
• 1 inch Ginger Chopped
• 2 Green Chili
• Few Curry leaves
• 1 tbsp Cashews

Instructions

Soaking Dal

• Wash and soak moong dal for atleast 3 hours

Grinding Dal

• After 3 hours, drain water from the dal. Take dal to the mixer jar and grind it to smooth batter. Add water little by little till you get a thick but smooth batter like Idli batter.

Tempering Process

• Heat oil in a pan. Add mustard seeds and allow it to sputter. Then add chopped ginger, green chili, curry leaves, cashews and fry till cashews turn light golden color
• Add this tempering to the ground Moong Dal Batter. Also add salt to the batter
• Next, add the grated carrot, boiled green peas, chopped coriander leaves to the batter and give the batter a good stir
• Finally add eno salt just before you plan to make idli. Adding Eno salt makes the batter fluffy and more diluted and we don't need any fermentation of the batter. Always add eno salt just before you are ready to steam the idli.

Steam Cooking Process

• Grease the idli plates with oil. Add a ladle of batter in each idli mould.
• Steam cook for about 15 mins
• Allow the steam to fully release and then allow it to cool off for a minute. Then using a spoon or take out the Idli's from the mould

Serving Time

• Serve the delicious protein rich Moong Dal Idli with chutney of your choice and enjoy this delicious Idli!

Video

Notes

1. We can add 1/4 Cup of curd to incorporate sourness in the batter
2. Adding veggies are optional. You can skip the vegetables 

Nutritional Info

Nutrition Facts

Moong Dal Idli Recipe | No Rice Protein-rich Idli Recipe

Amount Per Serving (2 Idli)

Calories 175 Calories from Fat 9

% Daily Value*

Fat 1g2%

Carbohydrates 33g11%

Protein 11g22%

* Percent Daily Values are based on a 2000 calorie diet.

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Instructions with Step by Step Pictures

Sowmya Venkatachalam

IT Engineer turned full time Food Blogger. I ♡ FOOD. I also love food blogging. Did you make a recipe? Tag @Subbusktichen on Instagram. I WANNA SEE!