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Who doesn’t love a good dosa? It’s crispy, versatile, and utterly delicious. What if I told you that you can make a healthier version with moong dal? Not only is this high-protein dosa super easy to whip up, but it’s also packed with nutrients to fuel your day! Let’s dive into the recipe and learn how to make this South Indian classic with a healthy twist.
Why Moong Dal?
Moong dal (mung beans) is a powerhouse of nutrients. Rich in protein, fiber, and antioxidants, it’s great for digestion, weight loss, and keeping your energy levels steady. A single serving of moong dal dosa is filling, guilt-free, and simply yum!
Ingredients You’ll Need
To make 6-8 dosas, gather:
- 1 cup green moong dal (split or whole)
- 2 tbsp rice (optional, for crispier texture)
- 1-inch ginger (for flavor and digestion aid)
- 2-3 green chilies (adjust based on spice tolerance)
- Salt to taste
- Water (as needed to blend)
- Oil or ghee (for cooking)
- Optional toppings: finely chopped onions, coriander, grated carrots, or even a sprinkle of chaat masala!
Preparation Time
- Soaking Time: 4-6 hours (or overnight if you’re planning ahead).
- Prep Time: 10 minutes.
- Cooking Time: 20 minutes.
Total Time: 30 minutes active, excluding soaking.
How to Make It
Let’s break it down step by step:
1. Soak & Rinse
Start by soaking the moong dal (and rice, if using) for 4-6 hours. Rinse it thoroughly to remove excess starch and make the dosa lighter.
2. Blend to Perfection
Toss the soaked moong dal, ginger, green chilies, and salt into a blender. Add a splash of water and blend until smooth. The batter should be of pouring consistency—not too thick or watery.
Pro Tip: If you have time, let the batter ferment for 2-3 hours. This boosts the flavor and makes the dosa easier to digest!
3. Get Cooking
- Heat a non-stick pan or cast-iron tawa on medium heat. (A hot tawa ensures your dosa doesn’t stick!)
- Pour a ladle of batter in the center and spread it in a circular motion to form a thin layer.
- Drizzle a little oil or ghee around the edges.
- Cook until the edges lift easily and the base turns golden and crisp.
Optional: Add your favorite toppings while the dosa cooks for extra texture and flavor!
Serving Suggestions
Pair your moong dal dosa with:
- Coconut chutney: Creamy and mildly sweet.
- Tomato chutney: Tangy with a hint of spice.
- Sambar: A warm, comforting lentil stew.
For a lighter option, enjoy it plain with a dollop of yogurt!
Calories & Nutritional Info
Here’s the calorie breakdown per dosa (approx. 100g):
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 6g |
| Carbohydrates | 16g |
| Fat | 2g |
| Fiber | 3g |
Source: USDA Database & CalorieKing
Why You’ll Love It
- Quick & Healthy: Unlike traditional dosa, there’s no need for long fermentation.
- Weight-Loss Friendly: High in protein and fiber, it keeps you full for longer.
- Customisable: From toppings to chutneys, make it your own!
Fun Facts About Moong Dal
- Did you know that moong dal is one of the oldest cultivated crops, dating back 4,500 years?
- It’s a staple in Ayurveda for its detoxifying and rejuvenating properties.
Now that you know how easy (and nutritious) it is, why not try making this moong dal dosa today? Your taste buds—and your body—will thank you!
