THEME: #221 MOONG MAGIC
What is Paniyaram?
Paniyaram, Paddu, Guliyappa, Yeriappa, Ponganalu is simply a steamed batter made in a mould. Usually a batter of rice and urad dal is poured into the paniayaram pan or appe pan(aebleskiver), covered with a lid and allowed to steam till done. Made either sweet or savory, paniyaram is usually served as a snack any time of the day. The savory ones are served with some chutney and or sambhar.
Usually made from leftover idli/dosa batter,however these days a variety of lentils and other grains are used to make this lovely crispy on the outside and soft in the inside snack. My first time to enjoy painiyaram was at Farzi Cafe, Bangalore, where paniyaram was served in a mini Indian truck.
What is Moong Paniyaram?
Our theme for this week suggested by Swaty who blogs at Food – Trails suggested that we create magic by using moong. That resulted in me using moong to make the much craved for paniyaram. I was tempted to use up my left over idli batter and just add sprouted moong but thought of using the power packed beans in abundance to make the paniyaram. As a result, whole green moong and urad dal were used to make the batter. Added some spinach and sprouted moong along with the required spices. To go with the hot delicious crispy moong paniyaram I made a super yummy Ridge Gourd Chutney following my friend Archana’s recipe. Trust me, hot moong paniyaram will disappear in no time.
What is Moong?
Commonly known as Mung Bean, Green Gram or Moong, is considered as a superfood for vegetarians. An integral part of the Indian Cuisine its packed with protein and is low in carbohydrates, making it easy to digest and light on the stomach. Rich in potassium and iron it helps to regulate blood pressure. It contains folate which is vital for proper brain function and in production of DNA. Rich in dietary fibre its helps in digestion. Moong is an important part of our diet at home. I usually use whole moong to make curries like Khatta Moong or Dal Tadka. I love using the split moong dal to make Khichdi, Chila, Dhokla, and so many other snacks. Moong dal is also used to make a super yummy sweet dishes like Swaty’s Moong Dal Halwa and Paruppu Payasam.
Why include Sprouted Moong in your diet?
As I mentioned above Moong is considered a superfood particularly for vegetarians. Sprouted Moong multiples the benefits to even a larger extend.
- It is believed that sprouted beans have 100 times more enzymes than any other raw fruits or vegetables. These enzymes are proteins that aid over all body functions. Enzymes help to extract more vitamins, minerals, amino acids and essential fatty acids from the foods you eat and ensure that your body has the nutritional building blocks of life to ensure every process works more effectively.
- Protein present in the beans changes during the soaking and sprouting process, making it of a better quality. The amino acid lysine increases significantly during sprouting. Lysine is essential for a healthy immune system.
- The fibre content of sprouted increases making it a valuable ingredient for proper digestion. For this reason I prefer to include sprouted beans in salads, soups and sandwiches.
- Sprouting increases the vitamin contents of the beans up to 20 times the original amount. This makes its a super food especially for vegetarians. Moong sprouts are rich in Vitamin B1, B2 and niacin.
- Sprouts provide energy.
- Sprouts help to alkalize the body thus making it an important part of one’s diet especially for those suffering from illness like cancer.
- During sprouting minerals present in the beans have a tendency to bind themselves to the protein present making it more useable to the body when one eats sprouts. Bean Sprouts are rich in alkaline minerals like calcium and magnesium.
- Fatty Acid content is increased during the sprouting process and they are essential in our body for fat burning.
How to make Bean Sprouts at home?
These days ready made sprouted moong are easily available in stores and from vegetable sellers. However, I prefer to make sprouts at home as ready made ones tend to be sticky and slimy sometimes.
To make sprouts at home is very easy. 1 cup of moong beans can yield over 3 times the amount of sprouts.
- I usually soak the moong in warm water over night or for 7-8 hours.
- After that drain out the water, using a sieve or strainer.
- Wash the moong beans under running water. Let the excess water drain out.
- Put the beans in a container or bowl.
- Cover it with a damp cloth, not soaking wet. Cover with a lid. I usually use a tin with a cover.
- Place the container or bowl in a warm place but not in direct sunlight.
- After 6-8 hours, wash the beans again under running water so that they do not get sticky and slimy. Repeat steps 4- 6.
- Repeat step 7 till you get the desired length of sprouts.
- I find that in a warmer climate they sprout much faster than in a cold climate.
How to use beans sprouts?
Besides enjoying them raw on their own sprouts can be added to soups, salads, sandwiches. I love making Sprouted Moong Salad. Whenever I get fresh radish with fresh leaves I love to enjoy Bean Sprout and Radish Salad, using the raw leaves. Have you tried Xiao Mi Zhou which is millet porridge enjoyed in China? I love adding sprouts to it. Once in a while, beans sprouts find their way into these delicious Sprouted Moong Parathas and a lip smacking Chinese Bhel.
Including bean sprouts in your family’s diet right from kids to elders is important. While adults may enjoy them on their own, kids may not want to. Including them in their favorite foods like pancakes, tots, fritters, idlis, bhajia, paniyaram is a good suggestion.
Here’s one recipe of paniyaram that is enjoyed by all adults and kids with bean sprouts included in them.
- To make it gluten free, don’t add asafetida unless you have a pure form of it.
- Its vegan friendly
- For a satvik option, don’t add any garlic or onion
Makes about 35
1 cup whole moong (mung beans, green grams)
½ cup urad dal (split black gram lentils)
1 cup (tightly packed chopped spinach)
1 small onion finely chopped
1 cup sprouted moong beans
1 tsp salt
1 tsp ginger paste
1-2 green chilis, finely chopped or 1-2 tsp green chili paste
1 cup water, (approx)
1 tbsp oil
1 tsp mustard seeds (rai)
1 tsp cumin seeds (jeera)
1 tbsp urad dal
8-10 curry leaves, finely chopped
a generous pinch asafetida
- Soak moong and urad dal separately in warm water overnight or for 6-8 hours.
- Drain out the water from both moong and urad dal. Wash them under running water separately using a strainer.
- Using ¼ – ⅓ cup grind the urad dal into a fine paste. Remove the paste into a big mixing bowl.
- Next add the soaked moong and chopped spinach into the blender jug. Using ½ – ¾ cup of water grind to a coarse paste.
- Add the moong spinach paste to the urad dal paste.
- Add salt and mix well. Cover the bowl and let the batter ferment for 3 – 4 hours.
- Heat oil in a small pan over low to medium heat.
- Add mustard seeds, cumin seeds and urad dal to it.
- Stir fry till the dal becomes pink in colour.
- Add asafetida, chopped curry leaves and chopped onion. Stir fry for 2-3 minutes.
- Add the sprouted moong and mix. Take the pan off the heat. You don’t want to cook the sprouted moong.
- Add the tempering to the batter.
- Add ginger and chilli too. Mix the batter well.
- Heat a paniyaram pan over medium to low heat.
- Add about 2-3 drops of oil into each cavity or mould.
- Add about a tablespoon of the batter into each mould. Filling each mould ¾ of the way is a good guideline.
- Cover the lid and let the paniyaram steam for 2-3 minutes.
- Take the lid off the pan. If the top part of the paniyaram seems steamed, flip each one over to cook the top side using a spoon or a fork.
- Drop into each mould a drop or 2 of oil and let the other side of the paniyaram become golden brown.
- Repeat steps 16 to 20 with the remaining batter.
- Serve hot moong paniyaram with your favorite chutney and sambhar. Can be served alone with some chutney.
As I mentioned above, I made the delicious ridge gourd chutney following my friend Archana’s recipe. However, did alter a few things. For one I didn’t peel the ridge gourd, just got rid of some of the brownish parts. I also added mint and ginger for flavour as ridge gourd on its own is quite tasteless. Thank you so much Archana for the recipe. Some years back if someone were to tell me that ridge gourd and its peel can be used to make chutney, I would have not taken them seriously.
RIDGE GOURD CHUTNEY
Recipe Source: The Mad Scientist’s Kitchen
Makes about 1 cup
1½ cup (approx 170g) chopped ridge gourd
½ cup grated fresh coconut
1-2 green chillis
1 tsp ginger paste
4 – 6 garlic cloves, peeled
¼ cup chopped onion
1 tbsp oil
½ tsp mustard seeds (rai)
1 tsp cumin seeds (jeera)
1 tbsp sesame seeds (til)
a generous pinch of asafetida (hing)
1 tbsp urad dal
¼ cup chopped fresh coriander (dhania)
½ – ¾ tsp salt
10-12 fresh mint leaves
- Heat oil in a wide pan over medium heat.
- Add mustard seeds, sesame seeds and cumin seeds.
- As soon as the seeds begin to sizzle add asafetida and urad dal.
- Stir fry till the dal becomes pink.
- Add garlic, onion and chilis.
- Stir fry them till the onion becomes a bit soft.
- Add chopped ridge gourd and coconut.
- Add salt and mix well.
- Lower the heat, cover the pan and let the ridge gourd cook till its a bit soft.
- Take the pan off the heat. Let the mixture cool.
- Add chopped coriander leaves and mint and grind the mixture to a paste.
- Can add finely chopped vegetables of your choice to the batter.
- Don’t try and turn the paniyaram if the top is not cooked. It becomes messy and the paniyaram does not retain its shape.
- As for the sprouting procedure it is important to clean the beans under running water frequently to prevent them from becoming slimy and smelly.
- When preparing the chutney, when you add salt to the ridge gourd, after a while the gourd will release its own water if it is fresh. If not then you may need to add about ¼ cup of water.
Pin for later:
A little request:
If you do try this recipe then please either
- add a comment below,
- send a picture to my email firstname.lastname@example.org
- tag me as #mayuri_jikoni on Instagram
- or tag me on Twitter as #Mayuri1962
The Girl Next Door
November 20, 2019 at 5:24 pm
Paniyaram is a huge favourite at our place, with all of us, including the bub. I almost always make them with leftover dosa batter or ragi flour. What a great idea to use the superfood moong to make paniyaram! I’ll definitely try this out – I’m sure they are delicious. 🙂
November 21, 2019 at 3:43 pm
Thanks Priya, the idea comes from the moong bhajia that I make sometimes.Made it into paniyaram for a healthier snack.
December 4, 2019 at 3:18 pm
These healthy and yummy paniyarams are just out of the world. Never tried moong sprouts in paniyaram as generally we make from leftover idli batter. Definitely will try this. Superb share
December 5, 2019 at 10:25 pm
Thanks Ruchi, I love to try out other grains to make paniyarams.
November 20, 2019 at 6:28 pm
Paniyaram with both whole moong and sprouted ones sounds interesting ! Love the lush green color of the paniyaram too ! Such a healthy filling snack it is !
November 21, 2019 at 3:41 pm
Thank you so much Poonam, the green colour is from the raw spinach added to the batter.
November 20, 2019 at 7:27 pm
What a nutritious and delicious snack Mayuriji!! I loved how you mixed sprouts with batter, never tried this before..it’s a great idea to use sprouts even in other vadas or aloo bondas, Paniyarams must have tasted wonderful with the ridge gourd chutney, that will try soon.
November 21, 2019 at 3:40 pm
Thank you so much Swaty, we have a Gujarati recipe of bhajias made from moong and once I added sprouts. For a healthier version decided to make the paniyaram.
November 26, 2019 at 5:28 am
Loved this one!!
December 2, 2019 at 7:33 pm
This looks lipsmacking Mayuri. Paniyarams of moong sounds so good and moreover they are so Nutritious. I keep making dosa batter and cake batter sweet paniyarams. Your detailed recipe is tempting me to make it soon.
December 3, 2019 at 7:44 pm
Thanks Lathiya and hope you get the chance to make them soon.
November 21, 2019 at 1:27 pm
I am literally drooling over the pictures. What a combo and it must have tasted so delicious. Sprouted moong dal is so healthy than normal one.
November 21, 2019 at 3:34 pm
Thank you so much Narmadha. It was really delicious and snacked on it without any guilt as it’s not fried.
November 22, 2019 at 4:01 am
Beautiful blog you have Mayuri!
Such a healthy dish, I need to try this.
November 25, 2019 at 3:25 pm
Thank you so much Madhavi and please do try out the recipe.
November 22, 2019 at 5:56 am
Wow I must say you are a fast worker. Glad you liked the chutney and thanks for the shout.
Now these paniyaram sound absolutely delicious. I have made them with split moong but this sounds absolutely delicious and healthy too.
November 25, 2019 at 3:25 pm
Thank you so much Archana, will try split moong ones as I’ve got plenty of that in my pantry. Archana we usually bookmark recipes we want to try out and then we either forget or don’t get time. So I decided I must try it out as soon as possible.
November 22, 2019 at 10:04 am
I find your recipes extremely good and so well explained that it is so easy to follow… thanks for all your efforts..
November 25, 2019 at 3:23 pm
Thank you for the kind words and you’re welcome.
Batter Up With Sujata
November 22, 2019 at 3:32 pm
I love appe with any ingredients. I also made moong sprouts appe but without fermentation and udad dal. Your looks delicious. Loved your presentation and click. Green coloured apee looks inviting and beautiful.
November 25, 2019 at 3:21 pm
Thank you so much Sujata, the green colour is from whole moong and spinach.
November 24, 2019 at 4:28 pm
This Protein packed Paniyarams look delectable. A fab idea to pack for my Boy’s tiffin. Interesting idea to use sprouted Moong.
November 25, 2019 at 3:16 pm
Thank you so much. It would make a healthy tiffin snack.
Mireille Roc (@ChefMireille)
November 26, 2019 at 1:30 am
When I make paniyaram, I usually purchase store bought idli mix. I love the idea of making my own veggie rich version. I will definitely be trying out this recipe soon!
November 26, 2019 at 5:59 pm
Thank you so much Mireille, please try out homemade batters for paniyaram, there are so many variations.
November 26, 2019 at 11:00 pm
Lovely recipe Mayuri, I love cooking with Moong and sporuted moong salad is one of my top fav dishes to make. This alternate paniyaram looks absolutely delish!
November 28, 2019 at 11:05 am
Thank you so much Manjiri, I too love sprouted moong salad.
November 27, 2019 at 5:33 pm
Such a nice idea. My mother makes cheela using sprouted moong dal and that’s one of my favorite breakfast recipes. Can’t wait to try this recipe as I love Paniyaram.
November 28, 2019 at 11:04 am
Thanks Vandana, and I would love to try the sprouted moong cheela.
November 30, 2019 at 10:47 am
Paniyaram with moong and spinach sounds interesting. Great idea to feed family a healthy, nutritious dish. I’ll surely try this recipe the next time I plan to make paniyaram, specially for my daughter who hate spinach, this is the best option to feed her. Thanks for the innovative recipe Mayuriji.
December 2, 2019 at 9:51 am
Thanks Geetha, I use to do that sneak in pureed veggies when my kids were young.
December 3, 2019 at 9:10 pm
That is such a healthy and delicious paniyaram recipe. I love the use of sprouted moong and they give the paniyaram such pretty color.
December 5, 2019 at 10:27 pm
Thank you so much Pavani and a great way to add sprouts to the family’s diet.
December 5, 2019 at 10:04 am
Paniyaram are our family favourites and I like different versions of it… The best part it’s a healthy snack which you can indulge in everyday…your version is much more healthy and protein packed..
December 5, 2019 at 10:21 pm
Thank you so much Amrita.
December 7, 2019 at 11:21 am
Lovely share, I like making these for breakfast. Never tried the moong paniyaram, time to make it I think.
December 8, 2019 at 4:20 pm
Thanks Jayashree, try them as they are healthy and different from normal paniyaram.