Sprouted Moong Dal Dosa Recipe – Okra & Vegetable Uttapam Style

Last Updated on 4 months by Neha Deshmukh

Sprouted Moong Dal Dosa Recipe – Okra & Vegetable Uttapam Style

Hey everyone! I’m so excited to share this recipe with you. It’s a little different from your typical dosa – we’re using sprouted moong dal and a touch of okra to create a super flavorful and healthy twist. I first stumbled upon this style while visiting my aunt in Bangalore, and it’s been a family favorite ever since. It’s like a dosa and an uttapam had a delicious baby!

Why You’ll Love This Recipe

This Sprouted Moong Dal Dosa isn’t just tasty; it’s packed with goodness. Sprouting the lentils makes them easier to digest and boosts their nutritional value. Plus, the okra adds a lovely texture and a subtle, unique flavor. It’s a fantastic way to sneak in some extra veggies, and honestly, it’s just fun to make!

Ingredients

Here’s what you’ll need to whip up these delightful dosas:

• 1 cup Green Moong Lentil
• 2 tablespoons Black Urad Dal
• ½ teaspoon Fenugreek Seeds
• 6-7 Ladies Finger (Okra)
• 1 cup shredded mixed vegetables (cabbage, carrot, knol khol, beans, beetroot)
• 1 medium onion
• 4 garlic cloves
• 1 sprig curry leaves
• 2 sprigs coriander leaves
• 2-3 green chillies
• 1 teaspoon salt
• ½ teaspoon pepper powder
• Sesame Oil (for cooking)

Ingredient Notes

Let’s talk about some of these ingredients and how to get the best results:

Green Moong Lentil: Benefits & Selection
Green moong is a powerhouse of protein and fiber. Look for lentils that are bright green and free from any stones or debris. About 175g of dry moong dal equals 1 cup.

Black Urad Dal: Regional Variations & Uses
Urad dal gives the dosa its lovely crispness. It’s a staple in South Indian cuisine, used in everything from idli to vada. You can find it at most Indian grocery stores. 30g of dry urad dal equals 2 tablespoons.

Fenugreek Seeds: Flavor Profile & Health Benefits
Don’t skip the fenugreek! It adds a subtle bitterness that balances the flavors beautifully. Plus, it’s known for its health benefits, like aiding digestion. About 2g of fenugreek seeds equals ½ teaspoon.

Okra (Ladies Finger): Choosing Fresh Okra
Choose firm, bright green okra pods with no blemishes. Smaller pods tend to be less seedy. Roughly 150g of okra equals 6-7 medium sized pieces.

Sesame Oil: Traditional Uses in South Indian Cooking
Sesame oil imparts a wonderful nutty aroma and flavor. It’s traditionally used in South Indian cooking for its health benefits and delicious taste. You can substitute with other neutral oils if you prefer, but sesame oil really elevates the flavor.

Step-By-Step Instructions

Alright, let’s get cooking!

First, soak the moong dal, urad dal, and fenugreek seeds in plenty of water overnight – at least 8 hours. This is crucial for softening them up and making them easier to sprout.

Next, drain the soaked lentils and spread them out in a clean kitchen towel or sprouting jar. Leave them to sprout for about 24 hours, rinsing them with water 2-3 times a day. You want to see little tails emerging!

Once sprouted, roughly chop the okra and add it to the sprouted lentils. Now, it’s time to grind! Add the sprouted lentils and okra to a blender or food processor with about 1 cup (240ml) of water and grind to a coarse batter. Don’t add too much water at once – you can always add more if needed.

In a large bowl, combine the batter with the shredded vegetables, finely chopped onion, minced garlic, curry leaves, chopped coriander, green chillies, salt, and pepper powder. Mix everything well.

Heat a dosa griddle or a non-stick pan over medium heat. Drizzle a little sesame oil on the griddle. Pour about ¼ cup (60ml) of batter onto the hot griddle and gently spread it into a circular shape.

Drizzle a little more sesame oil around the edges. Cook for about 1 minute per side, or until golden brown and crispy.

Repeat with the remaining batter.

Expert Tips

• Batter Consistency: The batter should be thick enough to hold its shape but still spreadable. Add a little water if it’s too thick.
• Griddle Temperature: Make sure the griddle is hot enough before pouring the batter. If it’s not hot enough, the dosa will stick.
• Oil is Your Friend: Don’t be shy with the oil! It helps the dosa get crispy and prevents it from sticking.

Variations

Vegan Adaptation: This recipe is naturally vegan! Just ensure your chutney is also vegan-friendly.

Gluten-Free Confirmation: Absolutely gluten-free! This recipe uses only naturally gluten-free ingredients.

Spice Level Adjustment: If you’re sensitive to spice, reduce the number of green chillies or remove the seeds. My friend, Priya, always makes hers mild for her kids.

Festival Adaptations (e.g., Makar Sankranti, Pongal): During Makar Sankranti or Pongal, you can add a pinch of turmeric to the batter for a vibrant color and auspicious touch.

Serving Suggestions

These dosas are fantastic served warm with a side of peanut chutney. Coconut chutney or sambar also work beautifully. A dollop of yogurt is also a lovely addition!

Storage Instructions

Leftover batter can be stored in an airtight container in the refrigerator for up to 2 days. You might need to add a little water to adjust the consistency before making the dosas.

FAQs

What are the benefits of sprouting the lentils?
Sprouting increases the nutritional value of the lentils, making them easier to digest and richer in vitamins and minerals.

Can I use a different type of vegetable in this dosa?
Absolutely! Feel free to experiment with other vegetables like grated carrots, peas, or even spinach.

How can I adjust the thickness of the dosa batter?
Add a little water to thin the batter or a tablespoon of rice flour to thicken it.

What is the best way to prevent the dosa from sticking to the griddle?
Ensure the griddle is hot enough and well-oiled. A good quality non-stick griddle also helps.

Can this batter be made ahead of time and stored?
Yes, you can! But the batter is best used fresh. If storing, it might lose some of its fluffiness.

Enjoy making these delicious and healthy Sprouted Moong Dal Dosas! Let me know how they turn out in the comments below. Happy cooking!