Delicious Stuffed Moong Dal Bao (Healthy Bao Recipe)
This recipe for stuffed Moong Dal Bao is a healthy and innovative take on traditional bao. Made with yellow moong dal instead of refined flour, these baos are high in protein, soft, and fluffy. Perfect for breakfast, lunchboxes, or evening snacks, they can be stuffed with either paneer or a mix of vegetables. The recipe is versatile, allowing you to add optional flavor enhancers like chili flakes, coriander leaves, or even cheese for kids. Serve...
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Ingredients
For the Bao Batter
yellow moong dal (soaked 3–4 hours)1cup
suji (optional, for firmness)2tbsp
Salt to taste
sugar1/2tsp
baking soda1/2tsp
Eno fruit salt1tsp
oil1tbsp
water (for grinding)2tbsp
For Paneer Stuffing
paneer (crumbled)150g
small onion (finely chopped)1
capsicum (finely chopped)1/2
ginger-garlic paste1tsp
red chilli powder1/2tsp
garam masala1/2tsp- Salt to taste
- oil1tbsp
For Veg Stuffing
small carrot (grated)1- small onion (chopped)1
cabbage (shredded)1/2cup- capsicum (chopped)1/2
- Salt & pepper
- oil1tbsp
Flavour Add-ons (optional)
Chilli flakes
Coriander leaves
Cheese inside for kids
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Nutrition (per serving)
Calories
186.4kcal (9.32%)
Protein
9.6g (19.1%)
Carbs
18.2g (6.62%)
Sugars
1.8g (3.6%)
Healthy Fat
4.2g
Unhealthy Fat
2.2g
% Daily Value based on a 2000 calorie diet
How to make Delicious Stuffed Moong Dal Bao (Healthy Bao Recipe)
Make Batter
- Step 1
Grind soaked moong dal with minimal water into a smooth, thick paste.
- Step 2
Add salt, sugar, suji (if using), and oil.
- Step 3
Just before steaming, add baking soda or Eno and mix gently. The batter consistency should be like idli batter.
Prepare Filling
- Step 1
Heat oil in a pan and add onion. Sauté until translucent.
- Step 2
Add ginger-garlic paste and cook for a minute.
- Step 3
Add veggies or paneer, followed by the masalas. Cook for 3–4 minutes and let it cool.
Shape & Steam Bao
- Step 1
Grease small bowls or idli moulds.
- Step 2
Pour a spoon of batter to make the base.
- Step 3
Place one spoon of stuffing at the center.
- Step 4
Cover again with batter.
- Step 5
Steam for 10–12 minutes on medium flame until they rise and become fluffy like bao.
Optional Glaze
- Step 1
Brush with melted butter or sesame oil.
- Step 2
Sprinkle sesame seeds or coriander for garnish.
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Nutrition (per serving)
Nutrition (per serving)
Calories
186.4kcal (9.32%)
Protein
9.6g (19.1%)
Carbs
18.2g (6.62%)
Sugars
1.8g (3.6%)
Healthy Fat
4.2g
Unhealthy Fat
2.2g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure the batter is thick and smooth for the best results.
Do not overfill the molds to allow the bao to rise properly.
Let the stuffing cool completely before adding it to the batter.
Use Eno fruit salt for a fluffier texture if available.
FAQS
Can I use any other dal instead of moong dal?
Moong dal is recommended for its smooth texture and high protein content, but you can experiment with other dals. However, the texture and taste may vary.
Can I skip suji in the batter?
Yes, suji is optional and is added for firmness. You can skip it if you prefer a softer bao.
How do I store leftover baos?
Store leftover baos in an airtight container in the refrigerator. Reheat them by steaming for a few minutes before serving.
Can I make the batter in advance?
Yes, you can prepare the batter a few hours in advance, but add the baking soda or Eno just before steaming.
What chutneys pair well with these baos?
Schezwan chutney, mint chutney, or spicy mayo are excellent accompaniments for these baos.
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