Mediterranean Diet Moong Dal Dosa
Elevate your plant-based cooking with this Mediterranean Diet Moong Dal Dosa, a wholesome fusion of South Indian tradition and Mediterranean-inspired flavors. Made with protein-packed moong dal (yellow split mung beans), fresh herbs like coriander and mint, and nutrient-rich spinach, this gluten-free and vegan dosa is as nutritious as it is delicious. The batter is blended to perfection with a hint of cumin, black pepper, and zesty lemon juice, delivering a vibrant flavor that pairs beautifully with the sautéed onion-garlic filling. Lightly cooked in heart-healthy olive oil, this dosa offers a crisp, golden exterior and is perfect for a light yet satisfying breakfast, lunch, or dinner. Serve it with a side of yogurt or a tangy herb dip for an authentic Mediterranean touch that will leave your taste buds craving more. Keywords: Mediterranean diet, moong dal dosa, healthy recipes, vegan and gluten-free, plant-based meals, fusion cuisine.
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Recipe Information
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
Instructions
Rinse the moong dal thoroughly under running water until the water runs clear. Soak it in 2 cups of water for about 2 hours.
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.
Stir in the lemon juice and black pepper into the moong dal batter.
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.
Remove the onion-garlic mixture and set aside.
Wipe the skillet with a clean cloth and add a few drops of olive oil, spreading it evenly using a brush or paper towel.
Pour a ladleful of the moong dal batter onto the skillet, spreading it gently in a circular motion to form a thin dosa.
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.
Flip the dosa and cook the other side for an additional 2 minutes.
Once cooked, place a spoonful of the cooked onion-garlic mixture onto one half of the dosa and fold it over.
Repeat the process with the remaining batter and serve hot. Optionally, serve with a side of yogurt or a tangy herb dip.
Nutrition Facts
Calories |
1088 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.7 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1425 mg | 62% | |
| Total Carbohydrate | 146.6 g | 53% | |
| Dietary Fiber | 44.3 g | 158% | |
| Total Sugars | 22.0 g | ||
| Protein | 58.7 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 699 mg | 54% | |
| Iron | 26.2 mg | 146% | |
| Potassium | 4111 mg | 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.
