If you are looking for high-protein breakfast options, this moong dal idli is perfect. They are easy to make, high in protein, and gluten-free.
Moong Dal Idli (High Protein Breakfast)
Moong dal, or green gram, is a lentil withย a high protein content. It is steamed and hence low in fat. Therefore, it is one of the healthy foods for maintaining proper weight. Moong dal idli is a healthy breakfast option for vegetarians. These are also excellent for kids. This is a healthy finger food for toddlers and a good choice for kid's tiffin boxes or lunch boxes.
What is Moong Dal Idli?
Idli originally is a South Indian dish. This steamedย healthy breakfastย recipeย is made with fermented rice and lentil batter. In the case of authentic idli, urad dal or black gram is used along with rice.
However, this moong dal idli is a healthier alternative to traditional South Indian idli. We are not using any rice for this recipe. Hence, it will be low in carbohydrates and contain more protein. That's how this will be a weight-loss breakfast recipe. Also, this is a no-fermentation idli recipe. Add a little curd to the batter to get a sour taste instead.
I wouldn't say this is an instant idli recipe as we must soak dal or lentil for over 4 hrs. But you can wash, prepare the batter, and refrigerate for 1 - 2 days.
How Protein Helps in Weight Loss?
We should eat more protein and fiber when on a weight-loss diet. Protein helps in building muscles. So, eating protein-rich food for a weight loss diet will stop losing muscle mass while burning fat & calories.
It gives a feeling of satiety, keeping you full for longer. Thus, it reduces appetite and stops the craving to overeat unnecessarily. It also increases the metabolism and speeds up the effective loss of calories.
Lentils are a high source of plant-based protein for vegetarians and vegans. So, these Indian steamed lentil cakes or moong dal idlis are perfect for breakfast.
How To Make Perfect Moong Dal Idlis?
This is a quick and easy recipe. We are not using fermented lentil batter. The only thing you need to do is soak the dal for 4 hours. No cooked rice is required for this recipe.
You may also like to add 2 - 4 tbsp of Bengal gram lentils or chana dal. However, I have taken only moong dal here for this recipe.
To make the batter healthier, add whatever vegetables you like. Saute the veggies for 2 - 3 minutes with little tampering for better taste. You can also directly add veggies to the batter, and they will get steamed along with the idli. In this case, you need to chop the veggies finely. You may also saute the veggies for 2 minutes before adding to the dal batter.
Whisk the batter well for 3 - 4 minutes using a wired whisk. After beating well, add baking soda or fruit salt to make softer idlis. This makes the batter fluffy, and the idlis turn out spongy and soft.
Steam for 15 minutes in an idli steamer or a pressure cooker. Remove the whistle if using a pressure cooker. Wait for 5 minutes after turning off the heat. Then remove the idli mold and let it cool for some time. Then, remove idlis with the help of a spoon. Serve with coconut chutney and sambar.
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Recipe card for moong dal idli
Moong Dal Idli
Ingredients
- 1 Cup moong dal
- 1 carrot grated
- 1 Small Onion
- ยผ Cup Green Beans finely chopped
- ยผ Cup Green Peas
- ยฝ tsp Cumin seeds
- ยฝ tsp Mustard Seeds
- 1 Eno sachet
- Salt to taste
- 1 tbsp Oil
- ยผ cup Beaten Curd
Instructions
- Soak moong dal for 4 hours.
- Remove from water with help of a strainer.
- In a mixer grinder jar, blend it to a smooth paste without adding water.
- Once done, transfer to a large mixing bowl.
Prepare Veggies Mixture
- In a frying pan, heat oil.
- Add cumin seeds and mustard seeds, and let them splutter.
- Add chopped onion, ginger, and curry leaves and saute for a minute.
- Now add chopped veggies and salt to taste.
- Then cover with a lid and cook for 2 minutes on low flame.
- Remove from pan when cooked properly. Let it cool for some time.
Final Batter for Idli
- Now add the sauteed veggies to the lentil paste.
- Add curd and little salt as per taste.
- Whisk with a wired whisk for 3 - 4 minutes.
- After that, add ยฝ tsp of soda or 1 Eno sachet into the batter and mix well.
Steam Idlis
- Grease the idli mold with little oil.
- Place 1 tbsp batter on each mold.
- Place steamer on the stovetop with water.
- Place the mold in a steamer and close the lid.
- Steam it for 15 - 20 minutes on medium-high heat.
- Turn off heat. Wait for 5 minutes before opening the lid of steamer.
- Then remove molds from the steamer and let it cool.
- Remove with help of a spoon and serve with chutney and sambar.
Notes
Nutrition
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