Healthy Whole Moong Dal Dosa: A Protein-Rich South Indian Crepe
35 minutes
1087 reads
About Healthy Whole Moong Dal Dosa: A Protein-Rich South Indian Crepe
Craving a taste of South India? This Whole Moong Dal Dosa delivers authentic flavor and a protein punch, making it a wholesome and delicious twist on a classic.Made with whole moong dal and a touch of rice flour for irresistible crispness, these dosas are spiced with fresh green chilies and studded with finely chopped onions and fragrant cilantro. Each bite offers a vibrant burst of freshness.Naturally gluten-free and quick to make, this dosa is perfect for a healthy breakfast or a light and satisfying snack any time of day.
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Recipe Time & More
Prep15 minutes
Cook20 minutes
Total35 minutes
Ingredients
Batter
- 1 cup Mung Bean whole, yellow
- ½ cup Rice Flour
- 1 ½ tsp Salt or to taste
- 1 cup Water
Filling & Garnish
For Cooking
- 2 Tbsp Oil
Instructions
- Soak the moong dal in water for 4-5 hours. This allows the dal to soften and blend smoothly.
- Drain the soaked moong dal and blend it into a smooth paste. A high-speed blender works best for this.
- In a large bowl, combine the moong dal paste, rice flour, salt, and water. Whisk until you achieve a smooth, pourable batter. The rice flour adds a delicate crispness to the dosa.
- Heat a lightly oiled nonstick skillet or tawa over medium heat. A hot pan is essential for achieving a crispy dosa.
- Pour a ladleful of batter onto the hot skillet and quickly spread it in a circular motion to form a thin crepe. The thinner the batter, the crispier the dosa.
- Drizzle about ½ teaspoon of oil around the edges of the dosa. This helps to create a golden-brown, crispy exterior.
- Sprinkle the chopped onions, green chilies, and cilantro over the dosa.
- Cook for 2-3 minutes, or until the edges start to lift and the underside turns golden brown. Flip the dosa and cook for another minute on the other side.
- Serve the hot dosa immediately. Fold it in half or roll it up. Enjoy!
Recipe Notes
Good To Know
- For an extra crispy texture, let the dosa batter rest for at least 30 minutes before making the dosas. This allows the rice flour to fully hydrate and the flavors to meld.
- If you prefer a more savory twist, sprinkle a mixture of black pepper and cumin seeds onto the batter immediately after spreading it on the pan, pressing them in lightly before drizzling oil.
- To make this recipe vegan and even more nutritious, add a handful of spinach or methi (fenugreek) leaves to the batter before blending for added flavor and a vibrant green color.
- Leftover batter can be stored in the refrigerator for up to two days. Stir well before using, as the batter may thicken—just dilute with a splash of water to reach the right consistency.
Expert Tips
- Use a well-seasoned cast iron pan or non-stick tawa for best results when cooking dosas. This will prevent sticking and ensure even browning.
- Control the heat carefully. Medium heat is usually ideal for cooking dosas evenly without burning them.
- For paper-thin, crispy dosas, spread the batter thinly and quickly in a circular motion. For thicker, softer dosas, spread the batter a bit thicker.
Storage Instructions
- Store leftover dosas in an airtight container in the refrigerator for up to 2 days. Reheat them on a lightly oiled griddle or in a microwave until warmed through.
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Recipe Nutrition
Calories: 579kcalCarbohydrates: 84gProtein: 27gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 4.2gMonounsaturated Fat: 8.4gSodium: 1710mgFiber: 16gSugar: 3g
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Looks so appetizing! Thank you for posting.
I’m in love with this recipe already!
Looks so delectable! Thanks for posting.
This looks incredible! I need to try it.
Such a tasty dish! Thanks for the recipe.