Prep Time2.5 hrs
Cook Time20 min
A single serving of moong dal idli without chutney provides just 202 kcal and 14.55 grams of protein. This moong dal idli recipe is prepared without oil, so it is a zero oil recipe. Further no onion no garlic is added in the moong dal idli recipe.
I made these idlis with moong dal only. In English moong dal is called a green gram, in Telugu, we call it pesaru pappu. This moong dal idli is more nutritious than regular rice idli, as it is high in proteins and low in carbs.
Highlights of Moong dal idli recipe
Low calories but nutritious
A single moong dal idli gives only 40 calories, if we add 5 moon dal idlis to our diet during breakfast/dinner time will get only 201 kcal. With only a little more than 10% of the energy required for the day, you can get close to 20% of the day’s proteins, 30% of the vitamin D and iron, 36% of phosphorus, 54% selenium, 66% of copper required in a day. Moong dal idli recipe is an ideal addition to your weight loss recipes.
Easy to prepare
Moong dal idli recipe is quick and easy to prepare the recipe, to make this idli we don’t need rice, we can make this idli without rice. Furthermore, we don’t need to ferment the batter.
Rich in Proteins
Moong dal contains around 24 grams of proteins in a 100 gm portion which is around 32% protein richness. The moong dal idli gives 14.55 grams of proteins equivalent to 19.4% of daily calories.
The protein derived from moong dal idli is easily digestible. Interestingly of all the vegetable protein sources, moong dal is responsible for creating less abdominal gas, so you fart less. LOL.
Moong dal being high in proteins also possesses several compounds that exhibit antioxidant activities. Some of the compounds found in moong dal are studied for their potential antimicrobial activities, antiviral and anti-inflammatory responses.
It is being demonstrated the compounds found in moong dal prevents virus entry, binds the virus to cellular receptors, and constrains virus penetration [PMID: 33324216]
Moong dal is an easily available ingredient, we can get in almost all grocery shops. So having an easy moong dal idli recipe is better in terms of cost and time than the fancy weight loss diet.
Does moong dal need to be soaked?
Moong dal can be cooked in a short time and you don’t need to soak it to prepare most of the moong dal recipes. Most recipes from moong dal are prepared instantly without the need for soaking. However the dosas and moong dal idli recipe need some soaking time of 2 to 3 hours, but it avoids the fermentation time of 6-8 hours as is in the case of traditional idli dosa batter.
What is moong dal called in English?
Moong dal is called a split green gram in English. Its scientific name is Vigna radiata. There are several names in Indian languages. For example, in Bengali, Gujarati, Hindi, Oria languages the name moong dal is used by locals. Moong dal is called Hesaru Bele in Kannada, Mug Dal in Marathi, Pasi Payaru Paruppu in Tamil, Pesaru Pappu in Telugu, grama Verde in Spanish, and gramme vert in French.
What can be made from moong dal?
Moong dal is the most delicious legume and that’s why it is a favorite of many of the Indian cuisines. Moong dal contains essential amino acids that the body cannot create, hence it forms a complete protein – which provides all the essential amino acids to the body – when combined with rice and some other cereals. Some of the popular and all-time favorite dishes that contain moong dal are the moong dal khichadi, moong dal halwa, moong dal dosa, moong dal bhajia (a fried snack), and the moong dal (stew or dal).
For weight loss, it is strongly recommended to use moong dal in appropriate quantities to achieve the balance of proteins, calories, taste, and nutrition. This moong dal idli recipe is also a high protein option.
Besides dal, eating whole moong salad particularly moong sprouts which hold high quantities of folate and vitamin C can also be savored in your weight loss diet.
Read more weight loss recipes
Best time to make moong dal idli recipe
Your breakfast and dinner shall be a high protein diet. Moong dal idli recipe being a high protein can be added to breakfast or dinner of your weight loss diet. Generally, South Indians prefer snacks and savory recipes for breakfast or dinner. Recipes such as this moong dal recipe or dosa are tasty and easy to prepare. Having moong dal idli recipe in the breakfast or dinner will be a treat in your weight loss journey.
Ingredients of Moong dal idli
Moong dal idli nutrition
Single Serving size – 5 moong dal idlis
Moong dal idli macros
Calories in Moong dal idli
a. Calories in Moong dal idli are 201.95 kCal; as much as 10.10 % of male DRI of 2000 kCal. Therefore, it can attain 13.46 % of female DRI of 1500 kCal.
b. Protein forms 28.82 % of the calories
c. Carbs form 64.67 % of the calories in Moong dal idli.
d. Fats form 4.01 % of the calories.
Macros in Moong dal idli
a. Protein in Moong dal idli – 14.55 gm, particularly 19.40 % of male DRI of 75 gm. Further, it can complete 25.87 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in Moong dal idli – 32.65 gm, therefore, is 11.87 % of male DRI of 275 gm. Therefore, it can achieve 15.83 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in Moong dal idli – 0.9 gm, notably 1.35 % of male DRI of 66.67 gm. As a result, a woman gets 1.80 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in Moong dal idli – 6.45 gm, thus is, 16.97 % of male DRI of 38 gm. Consequently, females get 25.80 % of female DRI of 25 gm.
e. Soluble Fibre – 1.2 gm, particularly 12.00 % of male DRI of 10 gm. Consequently, females will get as much as 12.17 % of female DRI of 9.86 gm.
f. Total Free Sugar – 1.2 gm, which is not only 2.00 % of male DRI of 60 gm but also 2.40 % of female DRI of 50 gm.
Moong dal idli micronutrients
a. Vitamin A – 96.5 mcg, as much as 10.72 % of male DRI of 900 mcg. Furthermore, women can get as much as 13.79 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.2 mg, particularly 16.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 18.18 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.05 mg, therefore, is 3.85 % of male DRI of 1.3 mg. Besides, women also get 4.55 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.15 mg, notably 7.19 % of male DRI of 16 mg and 8.21 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.1 mg, thus is, 7.69 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.7 mcg, therefore, is 2.33 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 60.05 mcg, as much as 15.01 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 1.25 mg, therefore, is 1.39 % of male DRI of 90 mg. Further, it is 1.67 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 1.5 mcg, notably 30.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.2 mg, thus is, 1.33 % of DRI of 15 mg for males and females.
l. Vitamin K – 8.65 mcg, as much as 7.21 % of male DRI of 120 mcg and 9.61 % of female DRI of 90 mcg.
Minerals in Moong dal idli
a. Calcium – 32.9 mg, particularly 3.29 % of DRI of 1000 mg for males and females.
b. Phosphorus – 258.2 mg, therefore, is 36.89 % of DRI of 700 mg for males and females.
c. Iron – 2.45 mg, notably 30.63 % of male DRI of 8 mg and 13.61 % of female DRI of 18 mg.
d. Magnesium – 96.35 mg, thus is, 24.09 % of male DRI of 400 mg and 31.08 % of female DRI of 310 mg.
e. Copper – 600 mcg, as much as 66.67 % of DRI of 900 mcg for males and females.
f. Manganese – 0.65 mg, particularly 28.26 % of male DRI of 2.3 mg and 36.11 % of female DRI of 1.8 mg.
g. Molybdenum – 0.1 mcg, therefore, is 0.22 % of DRI of 45 mcg for males and females.
h. Zinc – 1.55 mg, notably 14.09 % of male DRI of 11 mg. At the same time, women get 19.38 % of female DRI of 8 mg.
i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.
j. Selenium – 30.15 mcg, as much as 54.82 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0 mg,
l. Potassium – 815.4 mg, as much as 17.35 % of DRI of 4700 mg for males and females.
m. Sodium – 16.55 mg, particularly 1.10 % of DRI of 1500 mg for males and females.
n. Omega 3 – 99 mg, therefore, is 16.50 % of DRI of 600 mg for males and females,
o. Omega 6 – 274.4 mg, not only 45.73 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of Moong dal idli are approximate and may have variance.
Lets start preparation for moong dal idli recipe. Take a bowl to add ¼ th cup or 6 tsp of green gram (moong dal) to it.
Wash it 2 - 3 times.
Add enough water.
And soak it for 2 hours.
Once moong dal soaked properly, strain the water, and add moong dal to the mixer jar.
Grind it, if you see here it is a coarse paste, for idli we need fine paste.
I have added 2 spoons of water again to the moong dal paste.
Grind it as fine paste, this is a perfect consistency. Make sure you grind the moong dal as fine paste.
Now add this paste to a bowl.
Add some water (3 - 4 spoons water) to a mixer jar, mix well and add this to moong dal paste.
Now add 3 spoons of grated carrot to the paste.
Now add coriander leaves.
Add Chopped ginger.
Now, we will add some spices like cumin seeds(jeera).
Add red chili flakes according to your taste, if you don’t want to add red chili flakes, you can add finely chopped green chili to it.
Now add oregano seasoning to it, it is optional if you don’t have to skip it.
Now add salt to taste.
Mix well for at least 2 - 3 min.
Now we will start making idli. I am using the idli stand.
Add 3 cups of water to the idli stand, make it boil.
Now grease the idli mold with some oil.
Now I am adding some chili flakes to the greased idli mold.
At last, add 1/4th tsp of Eno to moong dal idli batter. Mix in one direction only. Eno helps to make idli spongy.
Now pour this batter into the idli mold. We can make 5 moong dal idli from this batter.
Now put this idli mold into the idli stand.
Steam it for 15 min in medium flame.
After 15 min will check if the idli is cooked properly or not, take a toothpick. Insert it to the idli. If the toothpick comes clean that means the idli is cooked properly. Otherwise, cook for another 3 - 5 min.
Now switch off the flame and keep it aside to cool down.
Once it cools down with the help of a spoon, take out the idli from the mold.
See how spongy these moong dal idlis are perfectly cooked.
Our healthy moong dal idli recipe is ready.
We can serve it with tomato chutney or with green chutney.
We can have 5 to 6 moong dal idli in our breakfast or dinner time.
Try it friends, you will like it.