Methi Moong Dal Dhokla
by Tarla Dalal
methi moong dal dhokla recipe | Indian green moong methi dhokla | healthy moong dal dhokla | healthy snack | with 32 amazing images.
methi moong dal dhokla recipe | Indian green moong methi dhokla | healthy moong dal dhokla | healthy snack is a satiating snack and perfect for a brunch too. Learn how to make Indian green moong methi dhokla.
To make methi moong dal dhokla, clean, wash and soak the green moong dal in enough hot water for 2 hours. Drain and keep aside. Combine the drained green moong dal, green chillies and approx. 5 tbsp of water in a mixer and blend till smooth. Transfer the mixture in a deep bowl, add the fenugreek leaves, besan, asafoetida, sugar, 2 tsp of oil and salt and mix well. Just before steaming, add the fruit salt and add 2 tsp of water over it and mix gently. Pour batter in a greased 175 mm. (7") diameter thali and spread it to make an even layer. Steam the dhoklas for 12 minutes or till the dhoklas are cooked. Cool slightly. Heat the remaining 1 tsp of oil in a small non-stick pan, add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds. Pour this tempering over the prepared dhokla and cut it into 16 square pieces. Serve immediately with green chutney.
Indian green moong methi dhokla, are generally healthy, no doubt, but this is an even more nutritious version, as the dal is used with the skin and a leafy vegetable is also added. So the nutrition count is manifold. The moong dal provides protein, along with other key minerals like folic acid magnesium, phosphorus and potassium. All these nutrients help maintain heart health.
With appreciable amounts of fibre, this healthy snack is a suitable option for heart patients, weight watchers and diabetics. For diabetics, we recommend a serving size of 3 pieces.
The use of desi spices as a tempering on these healthy moong dal dhokla makes them appetising, aesthetically appealing and flavourful. Paired with green chutney, they are irresistible and a wholesome satiating meal.
Tips for methi moong dal dhokla. 1. Remember to ensure proper consistency of the batter – if you add too much water while grinding, the Dhokla will neither be firm nor cooked properly. 2. After adding and besan and methi, prefer to use your hands for mixing the batter to break the lumps. 3. After adding fruit salt, mix the batter gently. If you mix it vigorously, it will negate the effect of fruit salt and the dhoklas may not turn soft. 4. Remember to grease the tahli with ghee / oil so demoulding the dhokla becomes easier. 5. You can also indulge your creative side and experiment by adding palak in place of methi, or other such combinations.
Enjoy methi moong dal dhokla recipe | Indian green moong methi dhokla | healthy moong dal dhokla | healthy snack | with step by step photos.
Methi Moong Dal Dhokla recipe - How to make Methi Moong Dal Dhokla
Soaking time: 2 hours Preparation Time: Cooking Time: Total Time:
Makes 16 pieces
For Methi Moong Dal Dhokla
1/2 cup chopped fenugreek (methi) leaves
1 cup green moong dal (split green gram)
1 tbsp roughly chopped green chillies
2 tsp besan (bengal gram flour)
a pinch of asafoetida (hing)
1/4 tsp sugar , optional
3 tsp oil
salt to taste
1 tsp fruit salt
1/2 tsp mustard seeds ( rai / sarson)
1/2 tsp sesame seeds (til)
1/4 tsp asafoetida (hing)
For Serving With Methi Moong Dal Dhokla
green chutney
- Method
- Clean, wash and soak the green moong dal in enough hot water for 2 hours. Drain and keep aside.
- Combine the drained green moong dal, green chillies and approx. 5 tbsp of water in a mixer and blend till smooth.
- Transfer the mixture in a deep bowl, add the fenugreek leaves, besan, asafeotida, sugar, 2 tsp of oil and salt and mix well.
- Just before steaming, add the fruit salt and add 2 tsp of water over it and mix gently.
- Pour batter in a greased 175 mm. (7") diameter thali and spread it to make an even layer.
- Steam the dhoklas for 12 minutes or till the dhoklas are cooked. Cool slightly.
- Heat the remaining 1 tsp of oil in a small non-stick pan, add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds.
- Pour this tempering over the prepared dhokla and cut it into 16 square pieces.
- Serve immediately with green chutney.
Handy tip:
- Handy tip:
- Always use your hands while mixing the batter to break the lumps.
What are dhoklas?
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What are Dhoklas? Dhokla is a soft and fluffy steamed snack from the Gujarati repertoire. This all-time favourite is enjoyed as a starter, as a tea-time snack, or even for breakfast. Basically, something you can have any time you are hungry!
There are innumerable dhokla recipes falling under different types, so you can make this snack multiple times a week and still not get bored. Some dhokla batters like the healthy Moong Dal Dhokla require grinding and fermentation, while others like the Rava Dhokla are quick-fix options that you can simply mix and steam. If you have just a few minutes, not to worry, you can put together yummy Khaman Dhokla in the microwave - Microwave Mug Dhokla! You can even make Khatta Dhokla with handy idli batter. So, depending on the availability of time and ingredients, you can pick a dhokla recipe.
The best part is that you can always reinforce your dhokla batter with delicious and tasty veggies and greens, like grated carrots, crushed green peas or fenugreek leaves. This makes the dhokla colourful, tasty and healthy too. Once you know the different types of dhokla batters, you can go it on your own, by varying the added veggies, tempering, and so on, according to preferences and availability.
If you like methi moong dal dhokla
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What is methi moong dal dhokla made of?
- Methi moong dal dhokla is made of 1/2 cup chopped fenugreek (methi) leaves, 1 cup green moong dal (split green gram), 1 tbsp roughly chopped green chillies, 2 tsp besan (bengal gram flour), a pinch of asafoetida (hing), 1/4 tsp sugar , optional, 3 tsp oil, salt to taste, 1 tsp fruit salt, 1/2 tsp mustard seeds ( rai / sarson), 1/2 tsp sesame seeds (til) and 1/4 tsp asafoetida (hing).
Tips for methi moong dal dhokla
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Remember to ensure proper consistency of the batter – if you add too much water while grinding, the Dhokla will neither be firm nor cooked properly.
-
After adding and besan and methi, prefer to use your hands for mixing the batter to break the lumps.
-
After adding fruit salt, mix the batter gently. If you mix it vigorously, it will negate the effect of fruit salt and the dhoklas may not turn soft.
-
You can also indulge your creative side and experiment by adding palak in place of methi, or other such combinations.
-
Remember to grease the thali with ghee / oil so demoulding the dhokla becomes easier.
How to chop fenugreek leaves
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Always choose bunches of fenugreek that are fresh and green in colour. Avoid if they are yellow or very dry textured.
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Clean and separate the methi leaves from the stem. Discard the stem.
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Wash the fenugreek leaves so that the dirt goes away.
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Keep the fenugreek leaves on a chopping board and chop them using a sharp knife.
How to clean and soak green moong dal
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The green moong dal you buy should be free of dust, stones and other debris. Check the packaging date before buying and choose from a recent lot.
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Pick and clean the green moong dal of any dirt or debris. Here we need 1 cup green moong dal (split green gram). Moong dal or green moong dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells and is pregnancy friendly. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. Moong Dal is heart and diabetes friendly. Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements. See here for 9 fabulous benefits of Moong Dal.
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Pour enough water to submerge the dal.
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Keep aside to soak for 2 hours.
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After 2 hours, drain the dal using a strainer. Discard the water. Keep the dal aside.
For the batter of methi moong dal dhokla
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For the batter of methi moong dal dhokla recipe | Indian green moong methi dhokla | healthy moong dal dhokla | healthy snack, add the drained green moong dal in a mixer jar
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Add 1 tbsp roughly chopped green chillies. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
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Add approx. 5 tbsp of water for blending.
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Blend till smooth. The mixture should have no lumps. Transfer the mixture in a deep bowl.
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Add 1/2 cup chopped fenugreek (methi) leaves. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
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Add 2 tsp besan (bengal gram flour). This is for binding and thickening. Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you.
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Add a pinch of asafoetida (hing). The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.
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Add 1/4 tsp sugar . This is optional.
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Add 2 tsp of oil.
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Add salt to taste.
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Mix well. Prefer to use your hands for mixing the batter to break the lumps. The batter of methi moong dal dhokla recipe | Indian green moong methi dhokla | healthy moong dal dhokla | healthy snack is ready.
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Just before steaming, add 1 tsp fruit salt.
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Add 2 tsp of water over it.
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Mix gently. If you mix it vigorously, it will negate the effect of fruit salt and the dhoklas may not turn soft. The batter is ready for steaming.
How to make methi moong dal dhokla
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To make methi moong dal dhokla recipe | Indian green moong methi dhokla | healthy moong dal dhokla | healthy snack, pour batter in a greased 175 mm. (7") diameter thali and spread it to make an even layer.
-
Steam the dhoklas for 12 minutes or till the dhoklas are cooked. Cool slightly.
For the tempering of methi moong dal dhokla
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For the tempering of methi moong dal dhokla recipe | Indian green moong methi dhokla | healthy moong dal dhokla | healthy snack, heat the remaining 1 tsp of oil in a small non-stick pan.
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Add 1/2 tsp mustard seeds ( rai / sarson).
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Add 1/2 tsp sesame seeds (til). These tiny white seeds are indeed a good source of protein. Half of daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. Sesame seeds are a storehouse of iron, folic acid and help to prevent iron deficiency anaemia and boost your energy. The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. See detailed benefits of sesame seeds.
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Add 1/4 tsp asafoetida (hing). The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.
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Sauté on a medium flame for 30 seconds.
- Pour this tempering over the prepared dhokla.
- Cut it into 16 square pieces.
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Serve methi moong dal dhokla recipe | Indian green moong methi dhokla | healthy moong dal dhokla | healthy snack immediately with green chutney.
Health Benefits of methi moong dal dhokla
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Methi Moong Dal Dhokla – protein and fibre rich snack.
- Moong dal being rich in protein helps nourish the cells in the body.
- One cup of methi leaves gives only 13 calories making it a good choice for those controlling their calorie intake.
- Methi also helps manage blood sugar levels and thus these dhoklas are suitable for diabetics.
- The ample vitamin A and C in fenugreek acts as an antioxidant and help in reducing inflammation in the body.
- Iron is another key nutrient that fenugreek is rich in. it ensures a perfect haemoglobin level and proper flow of oxygen to all parts of the body.
- The antioxidants also build our line of defence against various diseases.
- The potassium, magnesium and folate along with fibre is beneficial to the heart.
| Energy | 59 cal |
| Protein | 3.5 g |
| Carbohydrates | 8.6 g |
| Fiber | 1.3 g |
| Fat | 1.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 36.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 0.5 mg |
| Folic Acid | 19.9 mcg |
| Calcium | 14.5 mg |
| Iron | 0.6 mg |
| Magnesium | 18.2 mg |
| Phosphorus | 57.1 mg |
| Sodium | 4.8 mg |
| Potassium | 160.3 mg |
| Zinc | 0.4 mg |
Healthy, but takes time to cook the Dhokla.
A great evening snack... quite satiating too... 2 to 3 pieces are enough to make you feel full. The temepring, of course, is the highlight of the recipe, and serving with spicy green chutney gives you one more reason to make it again and again.