One of the healthiest Indian breakfasts one can have is the steamed idli (you can call this one a steamed lentil cake as well). The authentic Idli however needs proper planning as one has to soak and grind and then ferment the batter overnight. More protein versions of the idli are now being made that is just as healthy, or you can even call it extra healthy, as these Protein versions have no rice and the added bonus is that the batter does not have to be fermented. Of course, while there are some that don't even need any soaking or grinding like the rava idli, or the oats idli, this mung idli needs soaking and grinding, but skips the fermentation step and can be made right after the batter is made. I call this idli an instant "Protein Idli" as there is no rice in this one. Do try this out and serve with your favorite accompaniment of Chutney or Chutney powder or sambhar, your choice.
Mung Dhal Idlis
Recipe
Ingredients for Mung dal Idli: • 2 cups mung dal • 1 finely grated carrot • 20 - 25 chopped cashews • 1 or 2 chopped green chillies • 1 heaping teaspoon urad dal • 1 tsp mustard seeds • 1 teaspoon channa dal • 10 - 15 curry leaves (chopped) • 1/2 bunch coriander leaves (finely chopped) • Salt to taste • 1 inch ginger(finely chopped)or 1 tsp ginger powder • 1 tsp Hing / asafoetida • 1/2 tsp baking soda or 2 tsps of Eno Fruit Salt • Water as required • 1 tablespoon oil • Ghee for greasing the idli molds
The Sautéed mixture ready to go into the mung dhal batter
Steps:
1. Wash and soak the mung dhal for about 2 to 3 hours.
2. Grind the mung dhal into a fine dough adding as little water as possible.
3. Add the salt to taste and mix well.
4. Add oil into a pan, heat it , and add mustard seeds, urad dhal and channa dhal.
5. After it splutters, add in the chopped green chillies, curry leaves, ginger, hing, carrot &
chopped cashews, and sauté for a couple of minutes.
6. Add this masala to the mung dal batter. Add the baking soda and mix well. Adding very little
water if needed, adjust the batter consistency to an idli batter consistency, not too thick nor
too runny.
7. Grease the idli molds with ghee & pour enough batter into each mold.
8. Steam for about 15 minutes, and your steaming idlis are ready.
9. The most important tip - make sure the idli cools a little before you unmold to get the perfect
idli. This batch made 20 idlis. Depending on the size of the molds you might get close to this
number.
Mung dhal idlis right out of the steamer
Notes:
- For a variation you can add mix in a 1/2 cup of yoghurt to the batter, and also add in 4 tbsps of soaked phova (beaten or flattened rice) while grinding. This gives a nice fermented flavor to the idli.
- You may also add Eno Fruit salt instead of baking soda to the batter, but check the expiry date. Make sure to add it and mix well till the batter is nice and frothy. Add it just before you are ready to steam the idlis. Adding it ahead for a longer time will take away the aeration resulting in a "not so soft idli".
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