Moong Dal Idlis (No Rice)
Moong Dal Idlis are a light, fluffy, and healthy twist on the classic South Indian idli, made with protein-rich yellow lentils, fresh vegetables, and mild spices. Steamed to perfection, they’re low in calories, made without rice, and packed with nutrition, making them a great choice for breakfast, lunch, or a...
Ingredients
For the Batter
Yellow lentils (Moong Dal)1cup
Ginger1/2in
Green Chillies2piece
Salt1tsp
Yogurt1/3cup
Peas1/3cup
grated Carrot1/3cup
fresh Coriander (chopped)1/4cup- Fruit Salt (Eno)1tsp
For the Tempering
Oil2tbsp- Black Mustard Seeds (Sarso)1tsp
Asafoetida (Hing)1pinch
Turmeric1/4tsp
Curry leaves (chopped)1sprig
Nutrition (per serving)
Calories
137.0kcal (6.85%)
Protein
6.9g (13.76%)
Carbs
15.1g (5.47%)
Sugars
2.0g (4.1%)
Healthy Fat
5.8g
Unhealthy Fat
1.1g
% Daily Value based on a 2000 calorie diet
How to make Moong Dal Idlis (No Rice)
Preparing the Batter
- Step 1
Wash and soak the moong dal for at least 2 hours or overnight. Once soaked, drain and rinse thoroughly.
- Step 2
Grind the dal with green chillies, ginger, salt, and yogurt to form a smooth, pourable batter. Ensure it is not too thick or runny.
- Step 3
Transfer the batter to a large mixing bowl.
Preparing the Tempering
- Step 1
Heat oil in a small pan over medium heat.
- Step 2
Add mustard seeds and let them splutter. Turn off the heat, add asafoetida, curry leaves, and turmeric powder. Stir briefly.
- Step 3
Pour the tempering into the batter and mix gently.
Adding Vegetables
- Step 1
Mix in the peas, grated carrot, and chopped coriander until well combined.
- Step 2
Just before steaming, add the fruit salt, pour a tablespoon of water over it, and mix quickly but gently.
Steaming the Idlis
- Step 1
Bring water to a boil in a large pot or idli steamer.
- Step 2
Lightly grease the idli moulds with oil to prevent sticking.
- Step 3
Pour the prepared batter into the moulds, filling each cavity about three-quarters full.
- Step 4
Place the moulds in the steamer, cover with a lid, and steam for 12-15 minutes.
- Step 5
To check doneness, insert a toothpick into the centre of an idli; it should come out clean.
- Step 6
Remove the moulds from the steamer and let them cool slightly for 3-4 minutes. Carefully scoop out the idlis using a knife or a spatula.
- Step 7
Repeat the process with the rest of the batter.
Serving the Idlis
- Step 1
Serve the idlis warm with coconut chutney or beetroot chutney.
Nutrition (per serving)
Nutrition (per serving)
Calories
137.0kcal (6.85%)
Protein
6.9g (13.76%)
Carbs
15.1g (5.47%)
Sugars
2.0g (4.1%)
Healthy Fat
5.8g
Unhealthy Fat
1.1g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Refrigerate leftover idlis in an airtight container for up to 3 days. To reheat, steam them in a steamer for 3-4 minutes instead of using a microwave to maintain softness.
Ensure the water in the pot or idli steamer is boiling before steaming.
FAQS
How do I make Moong Dal Idlis without rice?
To make Moong Dal Idlis without rice, soak 1 cup of yellow lentils (moong dal) for at least 2 hours or overnight. Then, grind the soaked dal with green chillies, ginger, salt, and yogurt to create a smooth batter. Mix in vegetables like peas and grated carrot, and steam the batter in idli moulds for 12-15 minutes. This recipe is a healthy twist on traditional idlis, focusing on protein-rich lentils instead of rice.
Can I substitute yellow lentils with other legumes in Moong Dal Idlis?
Yes, you can substitute yellow lentils with other legumes like split urad dal or even a mix of lentils. However, keep in mind that the texture and flavor may vary slightly. If you use a different type of lentil, ensure they are soaked adequately and ground to a smooth batter for the best results.
What are the best storage tips for Moong Dal Idlis?
To store Moong Dal Idlis, allow them to cool completely before placing them in an airtight container. They can be refrigerated for up to 3 days. To reheat, steam them again for a few minutes or microwave them with a splash of water to keep them moist. This way, you can enjoy your healthy idlis even after a few days!
What chutneys pair well with Moong Dal Idlis?
Moong Dal Idlis pair wonderfully with coconut chutney or beetroot chutney. The creamy texture of coconut chutney complements the fluffy idlis, while the earthy flavor of beetroot chutney adds a vibrant twist. You can also try serving them with tomato chutney or a spicy green chutney for added variety.
Are Moong Dal Idlis suitable for a gluten-free diet?
Yes, Moong Dal Idlis are gluten-free as they are made entirely from yellow lentils and do not contain any wheat or gluten-containing ingredients. This makes them a great option for those following a gluten-free diet while still enjoying a nutritious and delicious meal.
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Leena Kohli
(@leenakohli)
Elevate your confidence through the magic of home cooking with my easy-to-follow recipes 👩🍳✨ Elevate your confidence through the magic of home cooking with my easy-to-follow recipes 👩🍳✨...
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