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Whole Moong Dosa

 

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whole moong dosa recipe | healthy whole moong dosa | protein rich dosa |

whole moong dosa recipe | healthy whole moong dosa | protein rich dosa is a wholesome and filling Indian breakfast option.

To make whole moong dosa, combine rice, urad dal and whole moong, add enough water and soak for 4 hours. Drain and blend with water to make batter. Allow it to ferment well. Meanwhile make a stuffing by combining onions, coriander, green chillies and salt. Make nice soft whole moong dosas from the batter and stuff with a portion of the stuffing. Remember to serve whole moong dosa hot for best flavours.

The use of whole moong in this healthy whole moong dosa offers culinary and nutritious benefits. While its rich fiber content helps lower cholesterol levels, it also gives the whole moong dosa a mild and enjoyable crunch. Moong along with rice makes a good protein as a vegetarian meal.

The stuffing of onions, coriander and green chillies also adds to the appeal of pesarattu dosa, both in terms of flavour and texture.

Have this protein rich whole moong dosa for breakfast and gain in 8.9 g protein per dosa. That’s a good amount of protein which will help nourish the cells and tissues of the body. Serve whole moong dosa with hot Sambhar.

Enjoy whole moong dosa recipe | healthy whole moong dosa | protein rich dosa | with photos and video below.

Whole Moong Dosa recipe - How to make Whole Moong Dosa

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South IndianDifferent Types of DosaTavaWhich Idlis and Dosas are healthy

Soaking Time:  4 hours   Preparation Time:    Fermenting Time:  6 hours   Cooking Time:    Total Time:    Makes 8 dosas

Ingredients


For Whole Moong Dosa
1 cup whole moong (whole green gram)
1/4 cup rice (chawal)
1/4 cup urad dal (split black lentils)
salt to taste
2 1/4 tsp oil for greasing and cooking

To Be Mixed Together To Make The Stuffing
1/2 cup finely chopped onions
1/2 cup chopped coriander (dhania)
1 tsp finely chopped green chillies
salt to taste

For Serving With Whole Moong Dosa
 sambhar

Method
For whole moong dosa
    For whole moong dosa
  1. To make {span class="bold1"}whole moong dosa{/span}, combine the moong, rice and the urad dal in a deep bowl and soak in enough water for 4 hours.
  2. Drain well and blend in a mixer to a smooth paste using 1½ cups of water as required till the batter has the consistency of dosa batter.
  3. Transfer the mixture into a deep bowl, cover with a lid and keep aside to ferment for 5 to 6 hours.
  4. Add the salt and mix well.
  5. Divide the stuffing into 8 equal portions and keep aside.
  6. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil. Sprinkle a little water on it (it should sizzle immediately) and wipe off using a piece of cloth.
  7. Pour a ladleful of batter on a hot non-stick tava (griddle) and spread in a circular motion to make a 150 mm. (6”) diameter dosa and spread ¼ tsp of oil around the edges.
  8. Sprinkle a portion of the stuffing evenly over the dosa and press it lightly. Cook till it is brown in colour and fold it over.
  9. Repeat with the remaining batter and stuffing to make 7 more dosas.
  10. Serve the {span class="bold1"}whole moong dosa{/span} immediately with sambhar.

Whole Moong Dosa (Healthy Heart Snack) Video by Tarla Dalal

Whole Moong Dosa recipe with step by step photos

like whole moong dosa
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what is whole moong dosa made of ?
  1. what is whole moong dosa made of ? protein rich dosa  is made from a batter of  1 cup whole moong (whole green gram), 1/4 cup rice (chawal), 1/4 cup urad dal (split black lentils), salt to taste. See below image of list of inggredients for the battter of whole moong dosa. 
  2. Stuffing for whole moong dosa made of 1/2 cup finely chopped onions, 1/2 cup chopped coriander (dhania), 1 tsp finely chopped green chillies and salt to taste. See below image of list of inggredients for the stuffing of whole moong dosa. 

batter for whole moong dosa
  1. In a bowl put 1 cup whole moong (whole green gram).
  2. Add 1/4 cup rice (chawal).
  3. Add 1/4 cup urad dal (split black lentils).
  4. Clean the dal and rice in water. You will have to change the water 4 to 5 times,
  5. Your dal and rice is cleaned.
  6. Cover and soak in enough water for 4 hours.
  7. Dal and rice after soaking.
  8. Drain.
  9. Soaked and drained dal and rice.
  10. Put the soaked and drained rice in a mixer. Since there is lots of it, you may have to blend in batches.
  11. Add a total of 1 1/2 cups of water if you are blending in batches also.
  12. Blend in a mixer to a smooth paste till the batter has the consistency of dosa batter.
  13. Transfer the mixture into a deep bowl.
  14. Cover with a lid and keep aside to ferment for 5 to 6 hours.
  15. Batter after keeping aside for 5 to 6 hours.
  16. Add salt to taste. We added 1 tsp salt.
  17. Mix well.

stuffing for whole moong dosa
  1. In a bowl put 1/2 cup finely chopped onions.
  2. Add 1/2 cup chopped coriander (dhania).
  3. Add 1 tsp finely chopped green chillies.
  4. Add salt to taste. We added 1/2 tsp salt.
  5. Mix well.

making whole moong dosa
  1. To make whole moong dosa recipe | healthy whole moong dosa | protein rich dosa | divide the stuffing into 8 equal portions and keep aside.
  2. Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
  3. Sprinkle a little water on it (it should sizzle immediately) and wipe off using a piece of cloth.
  4. Pour a ladleful of batter on a hot non-stick tava (griddle).
  5. Spread in a circular motion to make a 150 mm. (6”) diameter dosa.
  6. Spread ¼ tsp of oil around the edges.
  7. Cook till it is brown in colour.
  8. Sprinkle a portion of the stuffing evenly over the dosa. Press the stuffing lightly down and cook again for 30 seconds.
  9. Roll over and your whole moong dosa | healthy whole moong dosa | protein rich dosa | is ready.
  10. Serve whole moong dosa | healthy whole moong dosa | protein rich dosa | hot.

tips for whole moong dosa
  1. You can store the batter in the fridge after you have fermented it for 5 to 6 hours. Just mix well after taking it out of the fridge. So if you have it fermented by afternoon and want to make dosa at night, put in the fridge after i has fermented. You cannot leave the batter out beyond 5 to 6 hours or it will turn sour.
Nutrient values per dosa
Energy153 cal
Protein8.9 g
Carbohydrates25.1 g
Fiber5.9 g
Fat1.9 g
Cholesterol0 mg
Vitamin A145.7 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B30.9 mg
Vitamin C4.3 mg
Folic Acid190.1 mcg
Calcium52.8 mg
Iron1.6 mg
Magnesium51.2 mg
Phosphorus131.9 mg
Sodium12.2 mg
Potassium312.5 mg
Zinc1.2 mg
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Reviews

Whole Moong Dosa
 on 27 Oct 22 09:10 AM
5

loved this protein rich healthy whole moong dosa. The filling was perfect to go with the dosa.
Tarla Dalal
28 Oct 22 10:36 AM
   Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Whole Moong Dosa
 on 03 Jul 20 04:45 PM
5

But I gotta avoid white rice for pcod mam could u recommend an alternative or can I skip rice in the cooking? Thanks.
Tarla Dalal
04 Jul 20 04:35 PM
   You can try the following recipes, without rice.. https://www.tarladalal.com/Quinoa-Dosa-41708r https://www.tarladalal.com/4-Flour-Dosa-Mixed-Flour-Dosa-40159r https://www.tarladalal.com/Mysore-Barley-Dosa-42718r
Whole Moong Dosa
 on 23 Feb 15 03:29 PM
5

Too good is what I would say. I make this for kid quite often now..