Mediterranean Diet Moong Dal Dosa

Discover a vibrant and wholesome twist on a traditional favorite with this Mediterranean Diet Moong Dal Dosa, a fusion of South Indian and Mediterranean flavors. Made with protein-packed moong dal, aromatic cumin, and nutrient-dense spinach, this dosa batter is blended with fresh herbs like coriander and mint for a zesty flavor punch. The dosa is then filled with a savory mixture of sautéed onion, garlic, and olive oil, offering a hearty yet light experience. This gluten-free and vegan-friendly recipe is quick to prepare, requiring only 15 minutes of prep time after soaking, making it an ideal choice for a nutritious breakfast, lunch, or dinner. Serve your dosa hot with a cooling yogurt dip or a tangy herb sauce for a guilt-free indulgence that’s bursting with Mediterranean and Indian-inspired goodness. Perfect for those embracing clean and conscious eating!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Moong dal (yellow split mung beans)
• 2 cups Water
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Salt
• 0.25 cup Fresh coriander leaves
• 0.25 cup Fresh mint leaves
• 0.5 cup Chopped spinach
• 2 tablespoons Olive oil
• 1 tablespoon Lemon juice
• 0.5 teaspoon Black pepper
• 1 small Chopped onion
• 1 clove Minced garlic

Directions

Step 1

Rinse the moong dal thoroughly under running water until the water runs clear. Soak it in 2 cups of water for about 2 hours.

Step 2

Drain the moong dal and transfer it to a blender. Add half a cup of water, cumin seeds, salt, fresh coriander leaves, fresh mint leaves, and spinach. Blend until you achieve a smooth batter consistency.

Step 3

Stir in the lemon juice and black pepper into the moong dal batter.

Step 4

Heat a non-stick skillet over medium heat and add a teaspoon of olive oil. Add the chopped onion and cook until they become translucent. Add minced garlic and cook for another minute.

Step 5

Remove the onion-garlic mixture and set aside.

Step 6

Wipe the skillet with a clean cloth and add a few drops of olive oil, spreading it evenly using a brush or paper towel.

Step 7

Pour a ladleful of the moong dal batter onto the skillet, spreading it gently in a circular motion to form a thin dosa.

Step 8

Drizzle a little more olive oil around the edges and allow the dosa to cook for about 2-3 minutes, or until the edges start to lift from the pan.

Step 9

Flip the dosa and cook the other side for an additional 2 minutes.

Step 10

Once cooked, place a spoonful of the cooked onion-garlic mixture onto one half of the dosa and fold it over.

Step 11

Repeat the process with the remaining batter and serve hot. Optionally, serve with a side of yogurt or a tangy herb dip.

Nutrition Facts

Serving size	1078.3 grams (1078.3g)

Amount per serving	% Daily Value*
Calories	1088

Total Fat 32.70g	42%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1425mg	62%
Total Carbohydrate 146.60g	53%
Dietary Fiber 44.30g	158%
Total Sugars 22.00g
Protein 58.70g	117%

Vitamin D 0IU	0%
Calcium 699mg	54%
Iron 26mg	146%
Potassium 4111mg	87%

*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: 26.4%

Protein: 21.0%

Carbs: 52.6%