Gluten-Free Moong Dal Dosa

Light, crispy, and naturally gluten-free, the Moong Dal Dosa is a wholesome twist on the traditional South Indian pancake, perfect for those seeking a nutritious and easy-to-digest meal. Made with protein-rich moong dal (split green gram), a touch of rice flour for texture, and aromatic additions like ginger, green chilies, and cumin seeds, this dosa delivers big on flavor without compromising on health. The batter is prepared by blending soaked lentils into a smooth consistency, making it an excellent high-protein and plant-based option. Cooked to a golden-brown perfection and served hot with chutney or sambar, this recipe is an irresistible combination of crisp edges and a soft, airy interior. Whether you're gluten-intolerant or simply looking for a healthy new recipe to try, this Moong Dal Dosa is an excellent choice for breakfast, lunch, or dinner.

Nutriscore Rating: 76/100

Prep Time:120 mins

Cook Time:30 mins

Total Time:150 mins

Servings: 4

Ingredients

• 200 grams Moong dal (split green gram)
• 50 grams Rice flour
• 1 inch Ginger
• 2 pieces Green chilies
• 1 teaspoon Cumin seeds
• 1 teaspoon Salt
• 250 milliliters Water
• 2 tablespoons Oil (for cooking)

Directions

Step 1

Rinse the moong dal thoroughly under cold water to remove any dirt or impurities.

Step 2

Soak the moong dal in enough water for about 2 hours. This helps soften the dal for easier blending.

Step 3

After soaking, drain the water and transfer the moong dal to a blender.

Step 4

Add the ginger, green chilies, cumin seeds, and salt to the blender.

Step 5

Add 200 ml of water to the blender and blend until you achieve a smooth, batter-like consistency. The batter should be similar to pancake batter.

Step 6

Transfer the blended mixture to a mixing bowl and add rice flour. Stir well to combine and remove any lumps.

Step 7

Adjust the consistency of the batter by adding the remaining 50 ml of water if necessary. The batter should be smooth and pourable.

Step 8

Heat a non-stick skillet or dosa pan over medium heat and lightly grease it with a teaspoon of oil.

Step 9

Pour a ladleful of the batter onto the heated pan and spread it evenly in a circular motion to form a dosa.

Step 10

Drizzle a little more oil around the edges for a crisp finish.

Step 11

Cook the dosa on medium heat until the edges start to lift and the surface is golden brown, about 2-3 minutes.

Step 12

Flip the dosa using a spatula and cook the other side for an additional 1-2 minutes until it turns golden brown.

Step 13

Serve the moong dal dosa hot with your favorite chutney or sambar.

Step 14

Repeat the process for the remaining batter.

Nutrition Facts

Serving size	582.6 grams (582.6g)

Amount per serving	% Daily Value*
Calories	1149

Total Fat 31.80g	41%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2410mg	105%
Total Carbohydrate 171.90g	63%
Dietary Fiber 34.30g	122%
Total Sugars 15.10g
Protein 53.20g	106%

Vitamin D 0IU	0%
Calcium 320mg	25%
Iron 16mg	89%
Potassium 2720mg	58%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.1%

Protein: 17.9%

Carbs: 57.9%