- August 5, 2025
🌱 Moong Dal Dosa Recipe | High Protein Green Moong Chilla (Vegan, Gluten-Free & Healthy)
Looking for a high-protein Indian breakfast recipe that is quick, easy, and delicious? This Moong Dal Dosa (also called Green Moong Chilla or Pesarattu) is a gluten-free, vegan, and weight-loss-friendly dosa recipe made from green gram (whole moong). Whether you’re aiming for a healthy Indian breakfast, quick dinner, or a low-carb lunch, this is a perfect go-to meal loaded with plant-based protein and fiber.
🛒 Ingredients (Serves 3–4)
For Dosa Batter:
Whole green moong dal (green gram) – 1 cup
Ginger – 1 inch
Green chilies – 1–2 (adjust to taste)
Cumin seeds – 1 tsp
Salt – to taste
Water – as needed
Optional Add-ins:
Rice flour – 1 tbsp (for extra crispiness)
Coriander leaves – 2 tbsp, chopped
Onion – 1 small, finely chopped (optional)
Carrot – 1 small, grated (optional)
For Cooking:
Oil or ghee – as needed for roasting
👩🍳 Make Moong Dal Dosa (Step-by-Step)
✅ Step 1: Soak the Moong Dal
Rinse 1 cup of whole green moong dal 2–3 times in water.
Soak it in enough water for 6 hours or overnight.
Shortcut: Use split green moong dal for quicker soaking (just 2–3 hours).
✅ Step 2: Blend the Batter
Drain the soaked dal.
Add it to a blender with ginger, green chilies, cumin seeds, and ¼ cup water.
Grind to a smooth batter, similar to pancake consistency.
Add salt and optional rice flour. Mix well.
✅ Step 3: Fermentation (Optional)
This batter doesn’t require fermentation, but resting it for 15–20 minutes enhances flavor.
If you want a tangy taste, let it rest for 2–3 hours in a warm place.
✅ Step 4: Prepare and Cook the Dosa
Heat a non-stick tawa or cast-iron pan on medium heat.
Pour a ladle of batter in the center and spread in circular motion.
Drizzle oil or ghee around the edges.
Cook on medium flame until golden and crisp (2–3 mins).
Flip if desired (optional for thin dosas).
Serve hot with coconut chutney, mint chutney, or sambar.
✅ Step 5: Optional Stuffing
For a Pesarattu-style Moong Dal Dosa, stuff it with:
Sautéed onion + green chili + cumin mixture
Potato masala (like in masala dosa)
Paneer bhurji or tofu scramble for a high-protein version
🍽️ When to Serve Moong Dal Dosa
| Occasion | Why It’s Ideal |
|---|---|
| Healthy Breakfast | Light, protein-rich, keeps you full longer |
| Weight Loss Meal | Low calorie, high fiber, no refined carbs |
| Vegan Dinner | Quick to digest, plant-based protein |
| Kids’ Tiffin Box | Mild taste with veggie stuffing |
| Post-workout Meal | Naturally gluten-free and energizing |
🌿 Nutrition Facts (Per Plain Dosa – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Carbohydrates | 15 g |
| Protein | 7 g |
| Fat | 3 g |
| Fiber | 4 g |
| Iron | 10% RDA |
| Vitamin B6 | 12% RDA |
| Magnesium | 15% RDA |
💡 Tip: Add veggies or paneer inside the dosa for more micronutrients and volume.
📝 Expert Tips for Perfect Moong Dal Dosa
Soak properly: Always soak whole moong well for easy blending and better digestion.
Thin the batter: Adjust water carefully. Batter should spread easily but not be runny.
Use a hot pan: The tawa must be properly heated before spreading the batter.
Wipe the pan between dosas: To avoid sticking and to help crisp up the dosa.
Add veggies: Grated carrots, beetroot, or spinach in batter boosts nutrition.
🧂 Topping & Dipping Ideas
Coconut chutney with curry leaves tempering
Spicy garlic chutney for a street-style feel
Fresh coriander-mint chutney
Tomato-onion chutney
Avocado or hummus (fusion twist)
❓ FAQs – Moong Dal Dosa
Q: Is Moong Dal Dosa good for weight loss?
Yes! It’s low in calories and carbs, rich in protein and fiber, keeping you full longer.
Q: Can I make Moong Dal Dosa without fermentation?
Absolutely. This is an instant dosa recipe—no fermentation is needed.
Q: How do I store leftover batter?
Store in the fridge for 2–3 days. Add a splash of water before making dosa again.
Q: Can I use split moong dal instead of whole moong?
Yes, it works well and requires less soaking time.
📦 Storage & Meal Prep
Batter: Store in fridge up to 3 days.
Cooked dosas: Not recommended to store; best served hot.
Freeze option: Not ideal for freezing, as texture changes.
🔚 Final Thoughts
This Moong Dal Dosa Recipe is your answer to a healthy, delicious, high-protein Indian meal that fits a variety of diets—from vegan and gluten-free to weight-loss and diabetic-friendly. Unlike traditional rice dosa, it requires no fermentation, minimal oil, and comes together quickly with simple pantry staples.
So whether you’re looking to start your day with energy, add variety to your dinner, or prep a quick tiffin, this Green Moong Dosa checks all the boxes.
