Green Moong Dal Uttapam, or Mung Bean Pancake, is a delicious and nutritious Indian dish. It's made from soaked and ground green moong dal (split mung beans) and spices. A perfect way to start your day with a high-protein breakfast!
If you are following me, you would know that I love making chillas or pancakes using a variety of lentils or flour. This Green Moong Uttapam is made using a mix of split green moong dal (Khichdi dal), a little bit of rice and white urad dal.
While one may also use whole green gram, I had enough Split green moong beans and wanted to use them differently and is a mild variation to the classic recipe of Pesarattu Dosa from Andhra cuisine.
The soaked lentils are ground to make a smooth batter and the batter is then spread on an Iron Tawa to cook into thick, savory pancakes. The same recipe can be used to make thin versions called Dosa. This recipe not only makes delicious pancakes but is packed with several health benefits.
Team these fluffy savory pancakes with cilantro coconut chutney, tomato chutney, green chutney, Tiffin Sambar, Idli Podi Recipe, or any dip of your choice.
You may also try: Moong Dal Chilla, Ragi Banana Pancake, Vegan Potato Pancakes, and Pumpkin Pancakes.
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Why Would You Love This Recipe?
- Gluten Free.
- Popular Indian Breakfast.
- The batter need not be fermented and can be used to make instant dosa or uttapam.
- Made from scratch using basic ingredients
- Spicy Savory pancakes
- The Best Healthy Moong Dal Uttapam Recipe Ever!
Ingredients
- Green Mung Beans- This recipe uses mainly Green Split Mung beans along with white urad lentils and a little rice. If you want to make yellow moong dal pancake, try my moong dal chilla recipe. You may use whole green moong dal too.
- Green Chilli- I love adding freshly chopped green chilies to my chilla or pancakes. Feel free to adjust the heat.
- Red Onions- Freshly chopped onions work well. You may add any local veggies to the dosa batter as well.
- Spices- Red Chilli powder and salt.
- Ghee- For making the uttapam. You may use olive oil to make it vegan.
- Cilantro- Add fresh cilantro or coriander leaves to add a light green color to the batter.
- You may add ginger, or green peas or make Rava Uttapam for variations.
How To Make Green Mung Beans Uttapam
Step 1. Soak Lentils
Wash several times and then Soak split green moong dal, urad dal, and rice together in enough water for about 30 minutes to 1 hour. In summer, we need lesser soaking time, especially if we do not ferment the batter. Feel free to ferment it for about 5 hrs in summer and overnight in winters.
Step 2. Grind the Soaked Beans
Drain the soaked dal and transfer it to a blender. Add little water (as needed) and blend until you get a smooth, thick batter. The consistency should be similar to pancake batter.
Step 3. Add Onions and Spices
Transfer the ground batter to a large bowl, add chopped onions (or any veggies of your choice), chopped green chilies, and salt and spices.
If you prefer a slightly tangy flavor, let the batter ferment for 4-6 hours in a warm place. Fermentation also makes the uttapam fluffier.
Step 4. Spread the batter
Heat a non-stick pan or an iron tawa over medium heat. Lightly grease it with oil and raw onion to prevent sticking. Make sure that the tawa is hot. Pour a ladleful of batter onto the griddle and spread it into a thick, round pancake. The uttapam should be slightly thicker than a dosa. The same recipe can be used to make green moong dal dosa by making a thin batter.
Step 5. Cook the Uttapam
Drizzle a little oil around the edges and on top of the uttapam. Cook on medium heat until the edges start to lift and the bottom turns golden brown, about 3-4 minutes. You will see little bubbles on the top side too. Carefully flip the uttapam and cook the other side for another 2-3 minutes, the uttapam is golden brown and crispy on both sides.
Step 6. Serve Hot
Remove the uttapam from the griddle and serve hot with coconut chutney, sambar, or your favorite chutney. Enjoy your delicious and nutritious Green Moong Dal Uttapam!
Expert Tips
- You may use any vegan oil other than Desi Ghee, though if you trust me they taste best with Ghee.
- Remember to place batter on Hot Tawa and not cold or else it would stick to Tawa. I have used Iron Tawa and they turned out absolutely great.
- Use a raw onion to clean Tawa in between two uttapams. Add little oil so that Tawa is not dry.
- Simmer the flame so that it's not raw. You may cover Uttapam with lid to use less oil and have a properly cooked one.
What to team this Uttapam with?
- The coconut chutney
- Green Coriander Chutney
- Tomato Garlic Chutney
- Sambhar
Recipe FAQs
Yes, the batter is the same. The thick batter is used for Uttapam and the thin is used for dosa.
The pancake made from green moong dal, known as Green Moong Dal Uttapam, is a specialty of India. It is a popular dish in South Indian cuisine, often enjoyed as a nutritious breakfast or snack.
This mung bean pancake or uttapam contains approximately 15 grams of protein. The exact protein content can vary based on the specific recipe and additional ingredients used.
You may also like:
- Makki Ki Roti (Punjabi Maize Flour Flatbread)
- Methi Paratha Recipe
- Methi Matar Malai
- Easy Fermented Cucumber Pickle
- Roasted Sweet Potato and Quinoa Salad
- Indian Mango Rice
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Green Moong Dal Uttapam (Mung Bean Pancake)
Equipment
- 1 Blender for making batter
- 1 Iron Tawa or cast iron tawa
- 1 Large Bowl mixing batter with spices
Ingredients
- 1 cup Green Moong Split Lentil Khichdi daal
- ½ cup urad dal
- ¼ cup rice I have used Basmati rice
- 1 large onion chopped small
- 2 medium green chilli minced, adjust heat
- 1 tablespoon Ghee can use any cooking oil for making this recipe vegan
- 1.5 teaspoon Red Chilli powder adjust heat
- 1 cup water as needed
- salt as per taste
Instructions
- Wash several times and then Soak split green moong dal, urad dal, and rice together in enough water for about 30 minutes to 1 hour. In summer, we need lesser soaking time, especially if we do not ferment the batter. Feel free to ferment it for about 5 hrs in summer and overnight in winters.
- Drain the soaked dal and transfer it to a blender. Add little water (as needed) and blend until you get a smooth, thick batter. The consistency should be similar to pancake batter.
- Transfer the ground batter to a large bowl, add chopped onions (or any veggies of your choice), chopped green chilies, and salt and spices. If you prefer a slightly tangy flavor, let the batter ferment for 4-6 hours in a warm place. Fermentation also makes the uttapam fluffier.
- Heat a non-stick pan or an iron tawa over medium heat. Lightly grease it with oil and raw onion to prevent sticking. Make sure that the tawa is hot. Pour a ladleful of batter onto the griddle and spread it into a thick, round pancake. The uttapam should be slightly thicker than a dosa. The same recipe can be used to make green moong dal dosa by making a thin batter.
- Drizzle a little oil around the edges and on top of the uttapam. Cook on medium heat until the edges start to lift and the bottom turns golden brown, about 3-4 minutes. Carefully flip the uttapam and cook the other side for another 2-3 minutes, until the vegetables are cooked and the uttapam is golden brown and crispy on both sides.
- Remove the uttapam from the griddle and serve hot with coconut chutney, sambar, or your favorite chutney. Enjoy your delicious and nutritious Green Moong Dal Uttapam!
Notes
- You may use any vegan oil other than Desi Ghee, though if you trust me they taste best with Ghee.
- Remember to place batter on Hot Tawa and not cold or else it would stick to Tawa. I have used Iron Tawa and they turned out absolutely great.
- Use a raw onion to clean Tawa in between two uttapams. Add little oil so that Tawa is not dry.
- Simmer the flame so that it's not raw. You may cover Uttapam with lid to use less oil and have a properly cooked one.
| Nutrition Facts | |
|---|---|
| Serving size: 1 | |
| Servings: 10 | |
| Amount per serving | |
| Calories | 132 |
| % Daily Value* | |
| Total Fat 4.8g | 6% |
| Saturated Fat 0.6g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Total Carbohydrate 19g | 7% |
| Dietary Fiber 1.4g | 5% |
| Total Sugars 1.4g | |
| Protein 15.2g | |
| Vitamin D 0mcg | 0% |
| Calcium 34mg | 3% |
| Iron 1mg | 5% |
| Potassium 44mg | 1% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
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