Moong Dal Idli Recipe: High-Protein, Healthy & Easy Idli Without Rice

How to Make Moong Dal Idli (Step-by-Step)

Let me walk you through this the way I would if we were cooking together.

Step 1: Soak the moong dal

Wash your moong dal really well - keep rinsing until the water runs clear. Then let it soak in enough water for about 3-4 hours. If you're using poha, soak it separately for just 15-20 minutes before grinding. The dal should soften enough that you can gently squish it between your fingers.

Step 2: Grind into a smooth batter

Drain everything well. Put the dal in your mixer along with the soaked poha, green chilies, ginger, and curry leaves. Add water slowly - just enough to get things moving. You want a thick, smooth batter. Think slightly thicker than dosa batter, but still pourable. This part really matters. Too thin and your idlis won't hold their shape. Too thick and they turn out dense and heavy.

Step 3: Season thoughtfully

Pour the batter into a bowl. Mix in your salt, jeera, and turmeric if you're using it. Stir gently but make sure everything's combined. Now you have a choice: let it ferment naturally for 6-8 hours (works beautifully in warm weather), or make it right away using Eno or curd.

Step 4: Get ready to steam

Grease your idli plates - don't be shy with the oil or ghee. If you have pure desi ghee, use that; the aroma is absolutely lovely. For the instant version, add the eno to your batter just before you pour it into the molds. Stir gently once, then pour immediately. Eno doesn't wait around.

Step 5: Steam with patience

Fill your idli steamer or cooker with water (no whistle if using a cooker). Let it come to a nice rolling boil. Place your idli stand inside, cover, and steam on medium heat for about 10-12 minutes. You'll know they're ready when a toothpick comes out clean, and the idlis bounce back gently when you touch them.

Step 6: Let them breathe

This is important - turn off the heat and just let everything sit for 2-3 minutes. Then run a spoon around the edges gently and lift them out. They should come away easily, soft and perfect.

Frequently Asked Questions

Is moong dal idli good for weight loss?

Yes, genuinely. It's protein-rich, low in fat, and keeps you full much longer than regular idlis. Because there's no rice, you're naturally eating fewer calories and carbs. Just be thoughtful about portions and what you serve it with.

Can I make moong dal idli without rice?

Absolutely, and that's actually the beauty of this recipe. The moong dal with poha or oats gives you all the structure and softness you need. You honestly won't miss the rice.

Can moong dal idli be made without eno?

Of course. You can either ferment the batter naturally for 6-8 hours, or add some thick curd for a gentle rise and nice tang. Both methods work wonderfully and taste even more authentic.

Is moong dal idli better than regular idli?

"Better" really depends on what you're looking for. For protein, digestibility, and weight management, moong dal idli wins easily. For that ultra-soft traditional texture, some people still love their rice idlis. Both belong in your kitchen. I make both depending on what my body needs that day.

How long does moong dal idli batter last?

In the fridge, you can keep it for about 2 days. Fermented batter lasts a bit longer - up to 3 days - because fermentation naturally preserves it. Always store in an airtight container and give it a gentle stir before using, since some separation is normal.