Moong Dal Dosa

We all know that South Indian kitchens are always bursting with different kinds of fermented batters :) The steel containers filled with white flowy liquid, the sizzle on the griddle/tava when you dump a ladle full of batter is a nostalgic view or sound that we experience every now and then in our kitchens. I love my weekend mornings where we have a stomach full of yumilicious breakfasts!

Since most of us have become healthy eaters and conscious about our food choices, we are constantly looking to substitute our authentic traditional recipes with more healthy ingredients. So here is one of the dosa recipes that does not make use of Rice ingredient but uses only Lentils! The outcome is delicious crispy Dosas. Another advantage being, this recipe call for no fermentation, only soaking of lentils is required.

Yellow moong dal and black split dal(urad dal) are the only 2 ingredients needed. Soak it, grind it and make dosas. It is easy and satisfying! I am so glad that my husband likes it more than I do :) I usually compliment it with spicy chutneys! I like garlic red coconut chutney with it! You can serve it with regular cilantro coconut chutney, red peanut chutney or any vegetable curry too.

So without any further ado, let us take a quick look at this Moong dal Dosa recipe!

Ingredients:

• 1 cup yellow moong dal
• 1 cup urad dal (black split gram dal)
• handful chopped onion and cilantro (optional)
• salt to taste

Preparation:

• Soak the dals for 4-5 hours. Grind in a blender with just enough water to make it a smooth flowing paste.(not too thin) Add salt and mix everything. 
• Heat a dosa pan/non-stick pan/cast iron pan, add few drops of oil gingerly and spread it on the pan. 
• Drop 1 big spoon/ladle of dosa batter on the dosa pan, and using the back of the spoon/ladle go in circular motions to spread it evenly and uniformly over a high flame.
• This step is optional: You can sprinkle cilantro leaves and onions on the dosa.
• Add drops of oil around the edges of the dosa and some in the center in circular motion.
• Let it cook for a minute or so, you can see it browning slowly and the edges start lifting. Some like to cook(brown) the dosa on both sides, I prefer it on one side.
• Now fold it and put it on a serving plate. Serve hot with Chutneys/Sambar/Any vegetable curry.

njoY!! happY cookinG!!

You may also like: 

Red Peanut Chutney

Idli and Vegetable Sambar

Plain Dosa

Besan Chillas

Oats Idli

Health Benefits:

Yellow Moong dal

Yellow Moong Dal: Split Moong Dal is a type of lentil, specially used in India with rice or roti. Split Moong dal is prepared from Mung beans only. The outer skin is being removed and split. It makes this lentil in yellow color. It is good source of protein and dietary fiber. It is low in fat and rich in potassium, calcium and B complex vitamins. It is easy to digest and not like other pulses which are heavy for digestion.

Urad Dal

Black Split Gram Dal: Urad dal has protein, fat, and carbohydrates which is required by the body. This dal is one of the richest sources of proteins and Vitamin B. Urad dal is also good for women as it has iron, folic acid, calcium, magnesium, potassium which makes it a healthy pulse. It is also rich in fibre which makes it easy to digest. Some types of dals are good for the heart as well. Consuming urad dal helps to reduce cholesterol and improves cardiovascular health.

Idli Sambar

Idli Sambar is the most delicious and slurpicious breakfast that is out there, originally from south of India. Now it is a well known dish all over the country and the world. It is a known fact that it has very low calories and it is a very metabolic friendly dish. Hot steaming idlis are soft in nature and fluffy in character with pure look (cotton soft white :))

Getting soft idlis depends on lots of factors. For Idli batter to ferment, it needs warm temperature. In tropical region, one need not think about temperature, which is a big advantage. In cold countries, one has to get creative and keep the batter in warmer places overnight to ferment like in the oven with the lights on or in microwave with a glass of hot water or near the vent where it is usually hot when heater is on :) etc. etc. Idli has basically 2 parts, black split gram dal and either rice or idli rava (also known as rice rava) My recipe has Idli rava and making idli is a breeze. When you make with rice, one has to rinse it, dry it and then grind it. Long process..:( Also if you grind it using a stone grinder (wet grinder) the batter ferments more nicely than when one grinds it in a regular blender.  I use a regular grinder and have no complaints :)

Idli's cannot be had alone (because it is bland), it is not a standalone dish :) it needs company, yes! Sambar or Chutney are the best accompaniments an idli can have. My personal favorite is ginger chutney to go with the idli's :) But I enjoy it with sambar and other chutneys too.
Sambar is again a staple curry from south India. It is a blend of mix vegetables cooked and then mixed with sambar masala (few spices), tamarind, jaggery etc and then finished with an aromatic tempering.

One more thing I like about it is that, it is kind of mess free. Kids take an immediate liking to it as it is bland and we can feed them with sugar and ghee or plain ketchup. Since it is very soft in texture, they will not know how many idli's go in their tummies without making any fuss. Easy to carry while taking road trips and going to picnics.

Let us take a look at the Idli recipe and Sambar recipe:

Ingredients:
Idli

• 1 cup black split gram dal (urad dal)
• 2 cups idli rava
• salt as per taste

Sambar:

• 2 cups vegetables chopped/cubed (beans, okra, potato, onion, carrots, drumsticks, eggplant etc- any 4 vegetables should be good enough)
• 1 cup cooked tovar dal
• 1 tsp tamarind pulp
• 1/2 tsp jaggery
• 2-3 tsp sambar powder (I use mtr brand a lot)
• 1 tbsp oil
• salt as per taste

for tempering:

• 1 tsp mustard seeds
• 2 sprigs of curry leaves
• 1/2 tsp asafoetida (hing)
• 2 dry red chillies
• 1 tbsp oil or ghee
• for garnish - grated coconut (optional)

Preparation:

         Idli:

• Soak urad dal overnight or for 6 hours. Wash and drain the water out. Transfer to the blender and add just enough water till the dal is immersed. Grind it in a blender with addition of little water if needed and make a smooth paste (shouldn't be a running batter). If you have a stone grinder, even better :). Transfer the paste to a bigger steel ( if possible) container.
• Now take 2 cups of idli rava in a bowl, add some water till it is immersed. Scoop the idli rava in your palms, squeeze the water out and add the idli rava in the urad dal batter. Repeat the process till all the idli rava is in the batter. Mix the batter nicely, it should have thick consistency. Now add salt, mix it with the batter.
• Leave the mixture in a warm place to ferment for good 6- 8 hours. If the temperature is 90F and above you can do a happy dance :) as the batter will explode after fermentation like this

• If the weather is not cooperating, you can place it in oven, turn the heat to 200F, switch it off and place your batter utensil in the oven overnight or 8-10 hours. 
• In todays' time you can also make it in instant pot very easily too, get the mode on yogurt and keep your batter inside the pot for say 8-10 hrs.
• You will see that the fermented batter increases in volume and becomes very airy and fluffy.
• Now take an idli mould stand and grease it with oil, scoop batter and fill the moulds (do not overfill). Steam it for 12 minutes on med-high heat. 
• Take the mould stand out, let it cool for 2 minutes and then scoop the idli's out. Yeilds around 24-25 idli's.
• Serve hot with Sambar and chutney.

           Sambar:

• In a pan add oil and dump all the chopped vegetables. Saute it for few seconds, and add little water, cover and cook for about 6-7 minutes till they are 3/4 done. Stir in between.
• Add sambar powder, mix with the vegetables and then pour cooked tovar dal, adjust the thickness of the sambar as per your liking by adding water. Stir everything gently.

• Add tamarind pulp, jaggery, salt, and bring to a quick boil. Then simmer the sambar for few more minutes. Taste and adjust tamarind and jaggery as per your liking.
• Make a tempering by heating oil, add mustard seeds, after it splutters add curry leaves, red dry chillies and hing. Pour it over the sambar and cover the lid. Let the steam get infused in the sambar. Serve hot with steaming Idli's or Dosas.

You may also like, Ragi Iddiyapam, Potato Stew, Instant Poha Idli, Plain Dosa, Cilantro Chutney, Ginger Chutney etc.

njoY!! happY cookinG!!



Health Benefits:
Idlis are a great source of carbohydrates and proteins. The fermentation process increases the bioavailability of proteins and enhances the vitamin B content of the food. As it is steamed, fat content is low and it is easily digestible. Use of dal and rice in idli is a good combination as the amino acids in them complement each other. An idli fills you up with fewer calories. 1 idli contains only 50-65 calories only. Some foods burden your digestive system whereas some get easily digested. Idli-sambar is a dish which can easily be absorbed by your body. Also, some foods don't make you feel lazy or sleepy after consuming and this dish is one of them.
Shown here are the pics of Idli rava and its packaging, just to give an idea :)

Red Peanut Chutney

This is another basic and fantastic tasting chutney in my chutney collection. I make it regularly. Goes well with idli, Dosa, Roti, Chapati, Rice. You can change the consistency as you like, make it thick or thin depending on with what you are eating. With Dosa keep it thick, with Idlis keep it thin, so on and so forth.

Peanuts will give it a nice texture and ginger will add that perfect side spice making it gingery(is that even a word?:)) and red dry chillies kick it up a notch by giving that much-needed spiciness and grand color.

This chutney is a winner and a keeper.

Let us take a look at the recipe:

Ingredients:

• 1/4 cup peanuts roasted
• 1 1/2 tbsp grated coconut
• 3-4 red dry chillies (use as per your liking of spice)
• tamarind (small marble shaped)
• salt as per taste
• 1 inch ginger 
• 2 twigs of cilantro (optional)

For Tempering:

• 2 tsp oil
• 1/2 tsp mustard seeds
• 5-6 curry leaves
• big pinch asafoetida (hing)

Preparation:

• In a blender add all the ingredients and ground to a paste. Transfer to a bowl. 
• Make the tempering/tadka by adding oil, mustard seeds, as it splutters add curry leaves and hing. Stir and pour this over the chutney. 
• Mix it and adjust the consistency as per your liking, meaning you can add up to half cup of water, else you will have to adjust the other spices again :)

njoY!! happY cookinG!!

Health Benefits: 

Peanut is a universally loved nut :), basically your HEART will go nuts over these peanuts :) It reduces the risk of stroke. It also lowers weight gain. Rich in essential nutrients like fiber, protein, minerals, monounsaturated and polyunsaturated fatty acids. It has anti-oxidants just like that found in fruits that help to keep a healthy heart. It helps to prevent gallstones.

Hinga Chutney (Asafoetida Chutney)

Hinga Chutney is very famous in south Indian households and it goes very well with Idli and Dosa. It is one of the many chutneys that is delicious and unique in taste. I make it when I get bored of cilantro and ginger chutneys :)

Hing (asafoetida) is one of the essential herbs that should have a permanent spot in your pantry. There are lots of health benefits associated with it (see below). It imparts nice finishing touch to the curries and dishes. Most of the times we use it as an important ingredient in tempering/tadka in our cooking. As I am growing old and wise :) I am definitely appreciating and enjoying the root taste (swad) and flavors of our food, especially few things that I must had not liked in my childhood.

Try it and see if you like it :)

Here is the recipe:

HINGA CHUTNEY WITH IDLI

Ingredients:

• 3/4th cup grated coconut
• 4-5 dry red chillies 
• walnut sized tamarind ball
• 1/2 (or 3/4th) tsp asafoetida soaked in water (or a small piece of whole hing soaked in little water)
• 1/4th cup water (or more)
• salt as per taste

for Tempering

• 2 tsp coconut oil
• 1/2 tsp mustard seeds
• 6 curry leaves
• pinch of hing (asafoetida)

Preparation:

• Roast red dry chillies in 1/2 tsp oil. Grind it in a mixer with grated coconut and tamarind. 
• When you are almost done with the grinding add the asafoetida with water. Add water little by little and make a fine chutney as you grind.
• Empty the mixer contents in a bowl. Add salt and mix. 
• Now make a tempering by heating oil, add mustard seeds and wait till it splutters then add curry leaves, stir quickly. Pour this tempering over the chutney. Make it of thin consistency when you are having it with Idli. It tastes real yum!

njoY!! happY cookinG!!

Health Benefits: Hing has anti-inflammatory and anti-oxidant properties which alleviate upset stomach, intestinal gas, intestinal worms, flatulence and irritable bowel syndrome (IBS). It acts as an expectorant and helps to release phlegm and relieve chest congestion naturally. To get rid of the dry cough consume a mixture of hing, honey and ginger. Helps to lower blood sugar and also and also cure migraines and headaches. A magical herb indeed!

Mint Chutney

Mint chutney is another great side dish which actually serves as a multipurpose condiment. It makes a great marinade for paneer dishes, chicken kabobs, fish fry etc. It is used in various chaat/fast food dishes. Best thing is that you can freeze it for a few weeks and use whenever you need it, makes your life simpler :)

So here is the recipe:

MINT CHUTNEY

Ingredients:

• 1/2 cup mint leaves
• 1 cup cilantro leaves
• 1/2 tsp cumin seeds
• 1/2 tsp pomegranate seeds
• 2 green chillies ( add more if chillies are not spicy)
• 2 pods big garlic
• 1-inch ginger
• salt to taste
• 1 tbsp lemon juice 

Preparation:

• Take all the ingredients except lemon juice and salt and grind to make a green paste. 
• Transfer it to a bowl then add lemon juice and salt.
• Mint chutney is ready.

Health Benefits: Mint is a herb and has medicinal properties. Promotes oral health, aids in digestion, helps in weight loss, acts as an effective remedy for nausea, relieves symptoms of acne, clears up congestion of nose, throat and lungs. Its flavor is used in toothpaste, chewing gums, tea leaves even cookies and ice cream. It is a powerful plant with nutrients, minerals and vitamins.

Peanuts-Fried Gram Dal Chutney

This chutney is made with peanuts and roasted bengal gram dal (phutani). Lots of people prefer not to use coconut and hence came the substitutes into picture :) This sure makes a nice healthy chutney that can go with Dosas, Idlis, plain Roti or on Sandwiches.

Let's see how it is made,

Ingredients:

for chutney:

• 1 cup fried bengal gram dal (phutani)
• 2 tbsp peanuts
• 1 inch ginger
• handful of chopped cilantro
• marble size tamarind
• salt to taste
• 2 green chillies

for tempering:

• 1 tbsp oil
• 1/2 tsp mustard seeds
• 1/2 tsp urad dal
• 1 dry red chilli
• pinch of asafoetida (hing)
• 7-8 curry leaves

Preparation:

• Dry roast the peanuts and bengal gram dal on a pan for a few minutes.
• In a mixer/grinder/blender add all the ingredients under chutney except salt and make a paste. You can keep it a little coarse too if you like. Keep aside in a serving bowl. Add salt and mix.
• Make a tadka/tempering, heat oil in a tadka vessel, add mustard seeds, once it splutters add urad dal, brown it and then add dry red chilli, curry leaves, hing and pour this over the chutney. 
• Your chutney is ready to be served.

njoY!! happY cookinG!!

Nutrition Facts: Fried split bengal gram dal(phutani) is high in fiber and helps to lower cholesterol. It also has a very low hypoglycemic index, which is important for those with diabetes. It is a helpful source of zinc, folate, calcium and protein and is low in fat content. This dal is extremely delicious in taste, full of nutritions and can be digested easily.
Peanut is a universally loved nut :), it has anti-oxidants just like that found in fruits that helps to keep a healthy heart. It reduces the risk of stroke. It also lowers weight gain.

Coconut Cilantro Chutney

Another very common chutney made in a konkani household is coconut/cilantro chutney. It goes very well with dosas, rotis, idlis, chapati etc. One can make it as spicy as they like. Simple to make and very tasty in swad-taste :) Coconut in itself is so flavorful with that mild sweetness. I like this chutney a lot :)
Recipe is as follows:

for chutney:

• 1 cup grated coconut
• 1/4 cup of cilantro roughly chopped
• marble size tamarind
• salt to taste
• 2 or 3 green chillies (depending on your spice level)

for tempering:

• 1 tbsp oil (preferably coconut oil)
• 1/2 tsp mustard seeds
• 1 dry red chilli
• pinch of asafoetida (hing)
• 7-8 curry leaves

Preparation:

• In a mixer/grinder add all the ingredients under chutney except salt and make a paste. You can keep it little coarse too if you like. Keep aside in a serving bowl. Add salt and mix.
• Make a tadka/tempering, heat oil in a tadka vessel, add mustard seeds, once it splutters add dry red chilli, curry leaves, hing and pour this over the chutney. 
• Your chutney is ready to be served.

njoY!! happY cookinG!!

Plain Dosa

HAT SHAPED DOSA (TOPI DOSA)

Dosa is a well known and loved South Indian breakfast dish. It's a very common staple food seen around all of southern regions of India. It is quickly gaining popularity globally due to its low-calorie content. It is low in calories and is very filling. It's served with various side condiments, chutneys(cilantro chutney) and sambar curries enhancing its yumminess. It makes a good lunch or dinner too. My family loves those gigantic dosas :) usually served in the restaurants as they have those big enormous dosa tava/griddle pan. At home I am satisfied with mid-size dosas :) According to me they are similar to crepes, can say lentil crepes which is definitely a healthy version. Pre-preps is time-consuming, but once you get a hang of it, there is no stopping you :)
Here is the recipe of Urad Dosa/Plain Dosa

PLAIN DOSA

Ingredients:

• 1 cup urad dal (split black gram)
• 2 &1/2 cups rice 
• 1 tsp fenugreek seeds (methi seeds)
• 1/2 cup channa dal (split bengal gram)
• salt to taste
• oil to cook the dosa

Preparation:

• Soak urad dal and rice separately for 6 hours along with fenugreek seeds and channa dal.
• Grind the dals and rice in a mixer or a wet grinder to a smooth paste adding little water. Consistency of the batter should be like that of pancake batter.
• Mix the batters properly and keep it to ferment overnight. During cold days keeps it in a warm place to ferment.
• Next day you will see that the batter size has increased and is more fluffy and airy, it's fermented.*
• Add salt and mix the batter properly.
• Heat a dosa pan/non-stick pan/cast iron pan, add few drops of oil gingerly and spread it on the pan. 
• Drop 1 big spoon/ladle of dosa batter on the dosa pan, and using the back of the spoon/ladle go in circular motions to spread it evenly and uniformly over a high flame.
• Add drops of oil around the edges of the dosa.
• Let it cook for a minute or so, you can see it browning slowly and the edges start lifting.*
• Now fold it and put it on a serving plate. Serve hot with Chutneys/Sambar/Any vegetable curry.

NjoY!! happY cookinG!!

Take a look at pics in order:

Notes*: Some like to cook(brown) the dosa on both sides, I prefer it on one side. In winter days it's hard for the batter to ferment, so you can keep it in the oven overnight with min settings on, or place by the fireplace, some people also add pinch of eating soda which will help in the process of fermentation. Always make dosas on med high flame, comes out nice and crisp.

TOPI DOSA: Once the dosa is ready to be taken out of the pan, make one straight cut from the centre to the edge with a knife and pick one side of the dosa to twist and form a cone-like shape. Dosa comes out very easily off the pan. This is your topi dosa. Enjoy it with kids.

Shown in the pic is Cilantro Chutney.

Health Benefits: A good source of carbohydrate, provides proteins and low in calories. Very light on the digestive system and tastes very yummy!