Green whole moong dal idli

GREEN MOONG DAL IDLI /  PROTEIN PACKED BREAKFAST 

Green Moong Dal Idli. Green Moong dal or chilke wali moong dal (along with husk) is rich in fiber and potassium which helps in lower blood .Green moong Dal Idli, a no rice ,no fermentation Idli made with protein rich Moong dal . 

On sprouting, the protein content of moong increases by 30%, i.e., 100 gm of unsprouted moong contains 24.9 gm protein, but on sprouting it increases to 32 gm. In this recipe we can also use moong sprouts 

INGREDIENTS

• Whole green moong dal with skin – 1 cup
• Raw rice – 1 or 1 ½ tbsp.
• Oil – 2 tsp
• Lemon juice – 2 tsp
• Salt to taste
• Eno / fruit salt – 1 tsp

PREPARATION

Clean ,wash ,rinse and soak the dal + rice  in water for minimum 6 hrs or over night .

METHOD

Drain off the excess water and take the dal in a mixie jar.

Grind it to a smooth paste by adding little water .

Not very thick or thin batter – medium consistency.

Transfer the batter to a bowl , add oil + lemon juice + salt and mix well  .

Heat water in the idli vessel and grease the moulds .

Add the eno to the batter and mix well , till frothy .

Spoon the batter in the idli moulds .

Place the idli stand in the idli vessel after the water starts boiling .

Steam it for 10 mins .

Allow it to cool and scoop the idli from the mould.

Serve hot with any South Indian accompaniment .

NOTES

1. To get green colour ,you can grind palak or coriander leaves while grinding the dal .
2. We can also add ginger or green chilli while grinding .
3. U can also make dosa with the same batter .
4. Instead of raw rice ,u can add rice flour in the batter .
5. We can also use sprouted moong dal .
6. U can also use split green moong dal .
7. I tried making thin / thick / topi dosas and also uttappa with the same batter – Moong dal dosa
8. U can add a generous pinch of asafoetida to the batter .
9. Soak moong dal for atleast 6 hours or overnight .
10. Adding Curd /lemon juice  incorporates sour taste to the batter which we usually get it through fermentation.
11. Adding Eno Salt is must to get the softer idly. It  helps the batter to aerate making the idli fluffy and soft. But we need add eno salt only just before we are ready to steam the idli’. If we keep the batter after adding eno salt for long time, the batter will be more diluted and idli’s will not puff up

• BENEFITS OF GREEN MOONG – https://www.healthline.com/nutrition/mung-beans
  1. They are high in important vitamins, minerals, protein and fiber. Sprouted mung beans contain fewer calories but have more antioxidants and amino acids.
  2. They are a good source of antioxidants, which may reduce your risk of chronic diseases, such as heart disease, diabetes and certain cancers. However, more human-based research is needed before making health recommendations.
  3. Mung beans contain antioxidants such as vitexin and isovitexin that may protect against free radical damage that occurs during heat stroke.
  4. Animal studies have shown that mung bean antioxidants may lower “bad” LDL cholesterol, while human studies have linked higher legume consumption to lower LDL cholesterol levels.
  5. Mung beans are a good source of potassium, magnesium and fiber, which have been linked to lower blood pressure levels in adults with and without high blood pressure.
  6. They contain soluble fiber and resistant starch, which can promote digestive health. The carbs in mung beans are also less likely to cause flatulence than those of other legumes.
  7. They are high in fiber and protein and contain antioxidants that may lower blood sugar levels and help insulin work more effectively.
  8. Mung beans are high in fiber and protein, which can help curb hunger by lowering levels of hunger hormones, such as ghrelin, and raising fullness hormones, such as peptide YY, GLP-1 and cholecystokinin.
  9. Mung beans are high in folate, iron and protein, all of which women need more of during pregnancy. Avoid raw mung bean sprouts when you’re pregnant, as they may contain harmful bacteria.

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