Name: Moong Dal Idli Without Rice – Healthy & Protein-Packed Recipe
Prep time: 3 h
Cook time: 15 min
Total time: 3 h 15 min
Yield: 4 servings
Cuisine: Indian

Moong Dal Idli Without Rice: A Protein-Packed, Gluten-Free Delight

Moong Dal Idli is a protein-rich, gluten-free variation of the traditional South Indian idli, made without any rice. It’s light, easy to digest, and perfect for those seeking a nutritious breakfast or snack option.

Ingredients

1 cup split yellow moong dal (soaked for 3-4 hours)
1 cup yogurt (curd)
1-2 green chilies
Salt to taste
A pinch of baking soda
Optional: grated carrots, chopped coriander

Step-by-Step Recipe

1. Preparation of Batter
Start by soaking the moong dal for at least 3-4 hours. Once soaked, drain the water and grind the dal into a smooth paste along with green chilies. The batter should be thick, not too watery, and smooth.

2. Mixing the Batter
Transfer the batter into a mixing bowl. Add yogurt and mix well until combined. This will give the idli a slight tanginess and help with fermentation. Season with salt as per taste. At this stage, you can add grated carrots, chopped coriander, or any other vegetables for added nutrition and flavor.

3. Add Leavening Agent
Just before you are ready to steam the idlis, add a pinch of baking soda and give it a quick mix. This will help the idlis rise and become fluffy.

4. Steaming the Idlis
Grease the idli molds with a little oil to prevent sticking. Pour the batter into each mold, filling them up to about ¾ of their capacity. Steam the idlis in an idli steamer or pressure cooker without a whistle for around 10-12 minutes on medium heat, or until a toothpick comes out clean when inserted into the center of an idli.

5. Serve Hot
Let the idlis cool for a minute before removing them from the molds. Serve the Moong Dal Idlis hot with coconut chutney, sambar, or any other dip of your choice.

Tips for Perfect Moong Dal Idli

For a fluffier texture, make sure the batter is not too thick; add a little water if needed.
Avoid overmixing the batter after adding baking soda to maintain the fluffiness.
These idlis can be made in advance and reheated by steaming for a couple of minutes before serving.

Health Benefits of Moong Dal Idli

Rich in Protein: Moong dal is an excellent source of protein, making these idlis a great option for vegetarians or those looking to increase protein intake.
Gluten-Free: Since this recipe doesn’t use rice, it’s gluten-free and suitable for those with gluten sensitivities.
Low in Calories: With no added fat and simple ingredients, this dish is low in calories, making it an ideal choice for weight watchers.
Easy to Digest: Moong dal is light on the stomach and easy to digest, making these idlis suitable for all age groups.

Variations

Spice It Up: You can add spices like cumin seeds, mustard seeds, and curry leaves to the batter for an extra kick.
Vegetable Mix: Add finely chopped vegetables like spinach, bell peppers, and onions for a colorful and nutritious twist.

Conclusion

Moong Dal Idli Without Rice is a versatile, healthy, and delicious recipe that can be enjoyed for breakfast, lunch, or dinner. It’s a perfect way to pack in protein, keep carbs low, and enjoy a gluten-free meal. Whether served with chutneys, sambar, or just on their own, these idlis are sure to please your palate and nourish your body.