Moong Idli

October 5, 2020mayurisjikoni
Blog post




What is Moong Idli?

Traditional Idli is made from a fermented batter of rice and urad dal (black gram). As a matter of fact, Idli is enjoyed as breakfast or as a healthy snack along with sambar and chutney. Moong Idli is prepared in the same way as normal idli but here instead of rice I’ve used whole moong (green grams) and urad dal. However, to add to the healthiness factor, I add spinach to the batter. Without a doubt, moong Idli is a healthy steamed snack and very light on the stomach.

Why did I decide to prepare Moong Idli?

Ever since I tried idli with buckwheat, I’ve wanted to try making idlis using different grains and lentils. Since, I’ve make moong and spinach muthia, thought of trying the combination in the idli form. Many moong or moong dal idli recipes on the website add a bit of rice or semolina.  However, I decided to take the plunge and omit rice altogether. Incidentally, urad dal and fenugreek seeds are the one that makes the whole fermentation process possible.

FoodieMonday/ Bloghop Group

Here, we are back with a Monday Post and this week the theme is Luscious Lentils. According to the theme name I initially thought of making some dal or curry. After making moong idlis thrice, I thought its time the recipe went on the blog. Indeed, it fits perfectly with the theme as I’ve used two lentils, green grams and black grams. By the way, it Poonam’s turn to suggest the theme and she blogs at Annapurna. Definitely must check out her blog as her food photography will tempt you try out all her dishes. As a result of this theme, Poonam has prepared Moong Dal Halwa . Like me, if you love moong dal halwa, then follow Poonam’s step by step recipe to prepare this delicious dessert at home.

What are Lentils?

Lentils are edible legumes. Commonly known as Dals in Hindi, they are widely used in the daily diets in the Indian Sub Continent. Especially used to make curries, soups, cooked with rice, stuffed in parathas, used to make a variety of flatbreads and snacks. While in the western world  lentils is what we know as masoor or Puy lentils, in the Indian Sub Continent Cuisine  lentils is a broad name used for pulses or legumes. Some of the most commonest legumes or lentils used for this cuisine are green grams (moong), black gram (urad), masoor (Puy lentils), pigeon peas (toor, tuvar), chickpeas (chana dal), horse gram (kulthi).


Some Ideas on how to use Moong

  • Fermented batter made from sprouted moong and urad dal is used to prepare a delicious and healthy snack –Moong Paniyaram
  • Did you know that raw sprouted moong is very good for health? What better way to enjoy them than in a salad – Sprouted Moong Salad
  • Split Moong dal and coconut milk are used to make this creamy and delish soup – Moong Dal Shorba
  • Moong and Celery Leaves Soup – creamy without the cream, filling and a good way to use up celery leaves.
  • Sprouted Moong Paratha – sprouted and stir fried moong are used to stuff parathas. This makes them a healthy and filling breakfast option.
  • Bajri and Moong Dal Khichdi – Pearl Millet and Moong Dal are mixed to prepare a Filling, delicious khichdi.
  • A steamed Gujarati snack where spinach and moong are used – Moong and Spinach Muthia
  • Famous Baked Gujarati snack handvo, I’ve made it using moong dal and spinach – Moong Dal and Spinach Handvo
  • Much loved  steamed Gujarati snack, dhokla where moong dal and rice are used to prepare a fermented batter.Moong Dal Dhokla
  • Chooti Mug ni Dar – a Gujarati style of preparing a dry moong dal dish.
  • Savoury pancakes or flatbread made using moong dal – Moong Dal Pudla/ Chila
  •  Most common dal that is usually served with rice – Moong Dal Tadka
  • Whole moong is used with rice to prepare comforting and healthy khichdi – Moong Khichdi 
  • Khata Moong – a Gujarati way of preparing moong in yogurt. Usually enjoyed with plain rice.


Ingredients required for Moong Idli:

  • Whole Moong – Green Grams, whole and not split.
  • Urad Dal – Black gram – I used the split one
  • Salt
  • Fenugreek Seeds – methi dana. Helps with the fermentation process.
  • Water – to prepare the batter
  • Spinach – palak. Use fresh or frozen
  • Oil – required for greasing the idli mold.
  • Sambar – a lentil or legume curry that is generally served with idlis. Click on sambar for the recipe.
  • Coconut Chutney – served with idlis. Click on Coconut Chutney for the recipe.


Dietary Tips:

  • Gluten Free
  • Vegan
  • vegetarian
  • No onion or garlic used
  • Healthy Food


moong idli 4


moong idli 5


Enjoy soft, melt in the mouth, gluten free, vegan, healthy and protein rich Moong Idlis as breakfast or as a light meal.
5 from 13 votes
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 18 hours 20 minutes
Course Breakfast, Snack
Cuisine Indian
Servings 40 pieces


For Idli Batter:

  • cup sabut moong, green grams
  • ½ cup urad dal
  • 1 tsp salt
  • ½ tsp fenugreek seeds
  • 1 cup chopped spinach tightly packed
  • 2-2½ cups water
  • oil for greasing


Soaking the legumes

  • Soak green grams and urad dal separately in enough water for 5-6 hours. Add the fenugreek seeds in with the urad dal and allow them to soak too.

Preparation of the batter:

  • Drain out the water from the soaked green grams and urad dal.
  • Put the urad dal in a blender jug with about ¾ -1 cup water.
  • Process into a fine paste.
  • Remove the paste from the blender into a big mixing bowl.
  • Add soaked green grams and chopped spinach into a the blender jug.
  • Add just enought water and process to a smooth paste.
  • Remove the mixture from the jug into the bowl with the urad dal paste.
  • Add salt and mix well.
  • Cover the bowl with a lid or a cling film. Place it in a warm place and allow it to ferment overnight or for at least 8 hours.

Preparation of Moong Idlis:

  • Grease the idli moulds with some oil.
  • Add water in the idli steamer, make sure that it will not touch the bottom idli mould plate.
  • Gently mix the fermented batter.
  • While the water is getting hot, fill the moulds ¾ of the way with the batter. My idli steamer makes 20 at a time.
  • Place the mould plates into the idli steamer with hot water.
  • Cover the lid of the steamer and steam the idlis for 10 minutes.
  • Remove the idli plates from the steamer.
  • Allow the steamed idlis to rest for 5 minutes.
  • Using a thin spatula or butter knife to remove the idlis from the mould.
  • Serve them with sambhar and chutney.
Keyword gluten free, healthy, protein rich, Steamed, vegan



  • priya vj

    October 5, 2020 at 6:28 pm

    5 stars
    The idlis look so soft and porous . This I am sure is diabetes friendly since you have omitted rice totally.I loved the grey plate that you have used for presentation.

    1. mayurisjikoni

      October 5, 2020 at 6:37 pm

      Thank you so much Priya, the grey plate is actually a round cut terrazzo stone. My neighbor was using it as a chopping board. Bought her a set of wooden ones and took this one from her for my photography.

      1. priya vj

        October 6, 2020 at 12:44 pm

        5 stars
        Such a sweet gesture of gifting her a new chopping board in exchange for this stone . It looks very beautiful in the frame.

      2. mayurisjikoni

        October 6, 2020 at 8:05 pm


  • Malini

    October 7, 2020 at 4:42 am

    5 stars
    Moong dal looks so soft and fluffy. Addition of spinach makes it more healthy. I have only made dosas so far. Will try Idli also next time.

  • Poonam bachhav

    October 7, 2020 at 8:43 am

    5 stars
    These moong idlis look so soft and fluffy ! Loved the addition of spinach in it. A healthy protein rich breakfast for all ageas.

    1. mayurisjikoni

      October 7, 2020 at 3:15 pm

      Thank you so much Poonam.

  • Superduper kitchen

    October 7, 2020 at 9:54 am

    5 stars
    This is such a healthy, protein rich idlis. My mom makes this idli. I usually love the colour of the idlis too.

    1. mayurisjikoni

      October 7, 2020 at 3:12 pm

      Thank you so much Niranjana, aren’t they super yummy. I added spinach to the batter.

  • Jayashree T.Rao

    October 7, 2020 at 7:46 pm

    5 stars
    Idlis without rice look so soft and fluffy. They are nutritious and look delicious. Loved it.

    1. mayurisjikoni

      October 7, 2020 at 9:38 pm

      Thank you so much Jayashree.

  • the Girl Next Door

    October 9, 2020 at 9:07 pm

    5 stars
    Totally love these soft, fluffy idlis! I love how you have used sprouted moong here to make the idlis wholesome. I’m sure they taste delicious.

    1. mayurisjikoni

      October 9, 2020 at 9:10 pm

      Priya, using sprouted moong does seem like a good idea, however, for this recipe I used soaked moong.

  • Preethicuisine

    October 10, 2020 at 9:42 am

    5 stars
    Moong idli looks super soft and fluffy. I just love these nutritious and delicious idli dunked in sambar.

    1. mayurisjikoni

      October 10, 2020 at 1:38 pm

      Thank you so much Preethi.

  • Archana

    October 10, 2020 at 5:14 pm

    5 stars
    OMG! How I wish I could make these idlis right away! The use of moong and urid and spinach will make it very delicious. I am laying off them for now but yes it is something I need to try!

    1. mayurisjikoni

      October 10, 2020 at 5:23 pm

      Thanks Archana, please do try these delicious and healthy idlis.

  • Preeti Tandon Shridhar

    October 10, 2020 at 6:49 pm

    Idlis look very tempting. Not used rice at all. That’s something new for me. I will definitely try.

    1. mayurisjikoni

      October 10, 2020 at 11:29 pm

      Thanks Preeti, yes no rice used at all. Please share a photo when you try the recipe.

  • Sujata Roy

    October 11, 2020 at 5:10 am

    5 stars
    Moong idli looks so soft fluffy and inviting. Also loved your stone plate. Beautiful colour. Made appe with whole moong but never tried idli. Moong and spinach both made the idli nutritious. And its without rice so perfect for diabetic people too. I would love to try it sometime.

    1. mayurisjikoni

      October 11, 2020 at 8:20 pm

      Thank you so much Sujata, yes its perfect for diabetics. These idlis were very light on the stomach too, easy to digest.

  • Meera Girdhar

    October 11, 2020 at 9:44 pm

    Health bhi taste bhi

    1. mayurisjikoni

      October 12, 2020 at 3:50 pm

      Thanks Meera.

  • Vasusvegkitchen

    October 12, 2020 at 6:24 am

    5 stars
    Such a healthy and tasty idli recipe, it looks very spongy. Loved the way you made it more healthy by adding palak in it. The way idli floating in sambar is very tempting, also liked your moong dal recipe collection di. I regularly prepare pesarattu but never tried idli, bookmarking to try this sometime.

    1. mayurisjikoni

      October 12, 2020 at 3:50 pm

      Thank you so much Aruna, please do try the recipe as its different from normal idlis and healthy.

  • Maria

    October 12, 2020 at 4:55 pm

    5 stars
    The idlis look picture perfect and so delicious – soft and fluffy! I really want to try these but don’t think I can find idli moulds here. What else will work instead?

    1. mayurisjikoni

      October 12, 2020 at 7:08 pm

      Thank you so much Maria. You an use small steel katoris or bowls, muffin molds, the silicon ones or steam it in a plate like dhokla, and cut it into pieces.


    October 14, 2020 at 9:21 pm

    5 stars
    Moong dal idli looks so soft and fluffy. Good that you have not used rice in this recipe. Packed with lot of nutrients from dal and spinach. I make dosa with moong dal but never tried idli. Bookmarking to try sometime

    1. mayurisjikoni

      October 14, 2020 at 11:27 pm

      Thank you so much Narmadha. Please do try out the recipe.

  • Sasmita

    October 16, 2020 at 9:50 pm

    Green moong dal idli along with spinach sounds so healthy di !
    These Vegan and gluten free idlies have got a perfect soft and fluffy texture as well as a nice color overall.

    1. mayurisjikoni

      October 17, 2020 at 8:39 pm

      Thank you so much Sasmita. You should have seen the color as soon as I removed them from the steamer, so green. After a while the colour faded out.

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