Rice Moong Dal Idli - Benefits and Nutrition!

Rice Moong Dal Idli is a healthier variant of the most popular South Indian breakfast delicacy idli sambar. The rice moong dal preparation is easy and adds a bit of a twist to the regular idli dish. Moong Dal is rich in vitamins A, B, C, and E and is a good option for those who wish to lose weight, due to its low fat and high fibre content. The right proportion of rice and moong dal elevates the dish and adds texture, taste, & color to the humble preparation. Did you know about the various idli benefits? Idli benefits by helping aid weight-loss for the calorie-conscious generation. This steamy, puffy, and tasty snack is best enjoyed with a tangy & mildly spiced lentil soup called sambar. Rice Moong Dal Idli is very simple to prepare and extremely protein-rich. Continue to read the blog and find out how you can enjoy a plate of steaming hot rice moong dal idli in less than 30 minutes.

Rice Moong Dal Idli Info:

Prep Time

2 Hours

Cook Time

15 Mins

Total Time

2 Hours 15 Mins




Main course

Moong Dal Idli Ingredients (4 servings):

  • 1/2 cup green moong dal (split green gram)
  • 1/4 teaspoon fenugreek (methi) seeds
  • Salt to taste
  • 1/2 kg Idli-Dosa Batter
  • Oil for greasing

Step-by-Step Instructions:

  • Soak moong dal in a bowl by adding enough water for around 2 hours.
  • Soak the fenugreek seeds in a separate bowl with sufficient water for 2 hours.
  • Drain the water from the soaked moong dal and fenugreek bowls.
  • Add the moong dal and fenugreek seeds to a mixture with 1/2 cup of water and grind till it becomes a smooth paste.
  • Take out the contents of the ID idli batter in a bowl.
  • Add the ground fenugreek and moong dal paste to the ID idli batter.
  • Now add salt to taste and let the mixture rest for around 10 minutes with the lid on.
  • The batter moong dal idli batter is now ready for the cooking process.
  • Grease the idli mould and add a tablespoon full of the moong dal batter to each one.
  • Steam in a cooker or a steamer for 10 to 12 minutes till the idli is cooked and soft.
  • Allow the idli to cool down a bit before de-moulding the idlis from the idli stand.

Enjoy piping hot moong dal idlis along with yummy homemade sambar for breakfast, lunch, or evening snack. Take advantage of the multiple rice moong dal idli benefits by trying this recipe once, and we are sure you would want to make it over and over again. After learning about the rice moong dal idli benefits, we are sure you would be excited to get down to cooking this recipe right away.


Nutrition chart to indicate Rice Moong Dal Idli benefits:

  • Energy – 143Kcal
  • Protein – 5.5 g
  • Fibre – 0.9 gms
  • Carbohydrates – 26.3 gms
  • Saturated Fatty Acids – 0.68 gms
  • Sugar – 0 gms
  • Trans Fatty Acid – 0 gms