Moong Sprouts Idli – A Healthy Twist to a Classic Dish
Idli, a staple South Indian dish, is loved for its soft texture and lightness. But what if you could make it even healthier and richer in protein? Enter Moong Sprouts Idli – a nutritious and delicious variation of the traditional idli that combines the goodness of moong sprouts with the comfort of steamed idlis. This dish is not only light on the stomach but also packed with essential nutrients, making it a perfect breakfast or snack option.
Despite their high nutritional value, sprouts are often ignored in daily meals. Many people find them bland, while others struggle with their slightly chewy texture. Some also assume that sprouts can only be consumed raw in salads, which limits their appeal. However, when incorporated into a flavorful dish like idli, sprouts become more enjoyable, offering both taste and health benefits in one bite.
Nutritional Benefits of Moong Sprouts Idli
Moong sprouts are a powerhouse of nutrition. They are rich in plant-based protein, which helps in muscle building and repair. They also contain fiber, promoting better digestion and gut health. Sprouts are packed with vitamins like C and K, along with essential minerals such as iron, magnesium, and potassium, which support overall immunity and heart health.
Idlis, traditionally made from rice and urad dal, are already a great choice for a light meal. By replacing rice with moong sprouts, the carbohydrate content is reduced while increasing protein and fiber. The addition of curd further enhances gut health, making this dish a perfect combination of taste and well-being.
How to Prepare Moong Sprouts Idli
Start by preparing the batter. In a mixing bowl, take 1.5 cups of moong sprouts and add 1/4 cup semolina (suji/rava). Add 1 medium-sized chopped ginger knob and 2 chopped green chilies for flavor. Transfer everything to a mixer jar, then add 1/4 cup curd (dahi) and salt as per taste. Add a little water and grind everything to form a smooth batter with a consistency similar to dosa batter.
Next, prepare for steaming. Put the steamer on and grease the idli moulds with oil to prevent sticking. Just before steaming, add 1/2 teaspoon of fruit salt (Eno) to the batter and mix well. If you plan to make dosas with this batter instead, skip the fruit salt. Pour the batter into the greased idli moulds and place them in the steamer. Cover with a lid and cook for 15-20 minutes on medium heat until the idlis turn soft and fluffy.
Once done, remove the idli mould from the steamer and let it cool slightly before taking out the idlis. Serve them hot with sambar and chutney for a wholesome meal. These idlis are soft, spongy, and infused with mild flavors, making them a great choice for all age groups.
Conclusion
Moong Sprouts Idli is an excellent way to include more protein and fiber in your diet while enjoying a classic comfort food. It is light, nutritious, and easy to digest, making it perfect for breakfast, snacks, or even lunchbox meals. Whether you are looking for a healthier alternative to regular idlis or just want to try something new, this recipe is worth adding to your kitchen routine. Enjoy this guilt-free and protein-packed delight with your favorite accompaniments!
