Moong Dal and Spinach Idli
by Tarla Dalal
moong dal spinach idli recipe | healthy dal palak idli | spinach moong dal idli | with 22 amazing images.
moong dal palak idli is a steamed savory idli made with moong dal, yogurt, and spinach. Learn how to make moong dal spinach idli recipe | healthy dal palak idli | spinach moong dal idli |
spinach moong dal idli is a healthy and flavorful South Indian breakfast dish made with soaked moong dal, spinach, and spices. Packed with protein, this light and healthy dish makes a perfect breakfast choice.
These healthy dal palak idlis are a feast for the senses. Their vibrant green color is captivating, and the harmonious blend of moong dal and palak flavors is sure to tantalize your taste buds. This recipe transforms the classic idli into a vibrant and nutritious powerhouse. The protein-rich moong dal (split yellow gram) pairs perfectly with spinach, bursting with iron and Vitamin K."
Main ingredients for making moong dal spinach idli
1. Moong dal: Rich in protein, good source of fibre, helps to manage diabetes, contains iron and folate.
2. Palak: Excellent source of iron. high in fiber and antioxidants, rich in vitamins and minerals.
pro tips to make moong dal spinach idli: 1. Ensure your moong dal soaks for at least 3-4 hours, or even overnight, for a smoother batter and better digestion. 2. A tbsp of yogurt (curd) to the batter. This aids fermentation and adds a slight tanginess to the idlis. 3. Use minimal oil to grease the idli molds. This prevents sticking without adding excess fat. 4. Do not mix the batter vigorously after adding eno, otherwise the idlis will become dense and hard.
Enjoy moong dal spinach idli recipe | healthy dal palak idli | spinach moong dal idli | with detailed step by step photos.
Moong Dal and Spinach Idli recipe - How to make Moong Dal and Spinach Idli
Preparation Time: Cooking Time: Total Time:
Makes 12 idlis
For Moong Dal and Spinach Idli
1/2 cup yellow moong dal (split yellow gram) , soaked for 3 hours and drained
3/4 cup blanched and roughly chopped spinach (palak)
3 green chillies , roughly chopped
1 tbsp fresh low fat curds (dahi)
salt to taste
1/2 tsp fruit salt
1/4 tsp oil for greasing
For Serving
sambhar
healthy coconut chutney
For moong dal and spinach idli
- For moong dal and spinach idli
- To make {span class="bold1"}moong dal spinach idli{/span}, combine the yellow moong dal , spinach and green chillies and blend in a mixer to a smooth paste without using any water.
- Transfer the mixture into a bowl, add the curds and salt and mix well.
- Just before steaming, add the fruit salt to the batter and pour 2 tsp water over it.
- When the bubbles form, mix gently.
- Grease the idli moulds using oil, put spoonfuls of the batter into idli moulds and steam in a steamer for 10 to 12 minutes or till the idlis are cooked.
- Cool the {span class="bold1"}moong dal spinach idli{/span} slightly, demould and serve immediately with sambhar and healthy coconut chutney.
Moong Dal and Spinach Idli Video by Tarla Dalal
like moong dal spinach idli recipe
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moong dal spinach idli recipe | healthy dal palak idli | spinach moong dal idli | then do try other healthy idli recipe also:
- paneer vegetable idli recipe | healthy vegetable paneer idli | instant paneer idli |
- ragi oats idli recipe | healthy finger millet oats idli | vegetable ragi oats idli |
what is moong dal spinach idli made of?
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See the below image of list of ingredients for making moong dal spinach idli.
how to make the idli batter
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To make moong dal spinach idli recipe | healthy dal palak idli | spinach moong dal idli | in a mixer jar, add 1/2 cup yellow moong dal (split yellow gram), soaked for 3 hours and drained. Moong dal forms the base of the idli batter. Moong dal is a rich source of protein and essential nutrients like iron, potassium, and magnesium. These nutrients contribute to the overall nutritional value of the idlis.
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Add 3/4 cup blanched and roughly chopped spinach. Spinach is a nutritional powerhouse, packed with essential vitamins and minerals like iron, vitamins A, C, and K, and dietary fiber. Spinach contributes significantly to the flavor, nutrition, color, and even texture of Moong Dal Spinach Idli.
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Add 3 green chillies, roughly chopped. Green chillies not only add spice but also contribute to the overall flavor profile of the idlis.
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Blend to a smooth paste without using any water.
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Transfer the mixture into a bowl.
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Add 1 tbsp low-fat curds Curd adds a subtle tanginess to the idlis, enhancing their overall flavor profile. This aids fermentation and adds a slight tanginess to the idlis.
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Add salt to taste.
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Mix well.
how to make moong dal and spinach idli
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Just before steaming, add ½ tsp fruit salt to the batter. The carbon dioxide bubbles also contribute to a more airy and spongy texture in the idlis. This, combined with the leavening effect, results in a lighter and more pleasant eating experience.
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Pour 2 tsp water over it.
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When the bubbles form, mix gently. A gentle fold or swirl incorporates the Eno throughout the batter without deflating the existing air bubbles. This ensures all parts of the batter rise evenly while cooking, resulting in uniform and fluffy idlis.
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Grease the idli moulds using oil.
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Put spoonfuls of the batter into idli moulds.
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Steam in a steamer for 10 to 12 minutes or till the idlis are cooked.
- Remove and cool slightly.
- Demould the idlis.
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Serve moong dal spinach idli recipe | healthy dal palak idli | spinach moong dal idli | immediately with sambhar and healthy coconut chutney.
pro tips to make moong dal spinach idli
-
Ensure your moong dal soaks for at least 3-4 hours, or even overnight, for a smoother batter and better digestion.
-
A tbsp of yogurt (curd) to the batter. This aids fermentation and adds a slight tanginess to the idlis.
-
Use minimal oil to grease the idli molds. This prevents sticking without adding excess fat.
-
Do not mix the batter vigorously after adding eno, otherwise the idlis will become dense and hard.
| Energy | 26 cal |
| Protein | 1.8 g |
| Carbohydrates | 4.2 g |
| Fiber | 0.8 g |
| Fat | 0.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 602.2 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 3 mg |
| Folic Acid | 22 mcg |
| Calcium | 17.2 mg |
| Iron | 0.5 mg |
| Magnesium | 14.1 mg |
| Phosphorus | 2.8 mg |
| Sodium | 8.6 mg |
| Potassium | 94.8 mg |
| Zinc | 0.2 mg |
A masterpiece and delicious!
tasted good but turned out a bit hard - not sure why as i followed the recipe
Delicious and mouth watering!
Idli made using yellow moong dal and spinach...both the ingredients are low in glycemic index and hence when you have it during brekafast..it keeps you active throughout the day....