Green Moong Dal Vegetable Idli (Healthy Diabetic Recipe)
Tarla Dalal
• Updated : Jan 02, 2026
Green Moong Dal Vegetable Idli is a wholesome and nutritious twist on the classic South Indian breakfast, specially designed for health-conscious eaters. Unlike traditional idlis made with rice, this healthy diabetic recipe uses green moong dal (split green gram), making it high in protein, low in glycaemic load, and easy to digest. The addition of fresh vegetables not only enhances the flavour but also boosts fibre and essential nutrients. These idlis are soft, light, and naturally fermented, making them ideal for people managing diabetes, weight loss, or cholesterol. Whether served for breakfast, brunch, or packed in a lunchbox, this recipe proves that healthy food can also be delicious and satisfying.
Table of Content
About the Recipe
This green moong dal vegetable idli recipe is prepared by soaking and grinding green moong dal with a small amount of urad dal and fenugreek seeds to achieve a smooth batter. The batter is then fermented naturally, which improves both texture and digestibility. Freshly grated carrot and cabbage, along with ginger-green chilli paste and coriander, are mixed in to add flavour and nutrition. Just before steaming, fruit salt is added to make the idlis fluffy and soft. Steamed to perfection, these idlis turn out light, airy, and full of flavour without the heaviness of rice-based batters.
Why This Recipe Works
What makes this healthy moong dal idli stand out is its perfect balance of taste and nutrition. The high protein content helps keep you full for longer, while the vegetables add crunch, colour, and vitamins. Since this recipe is rice-free, it is especially suitable for diabetics and those following a low-carb Indian diet. These idlis pair beautifully with sambar, coconut chutney, or mint chutney, making them versatile for any meal. Easy to digest and simple to prepare, this recipe is a great way to enjoy a traditional favourite in a modern, health-friendly way.
Pro tips for green moong dal vegetable idli: 1. Just before steaming add 1 tsp fruit salt. This will make the idli fluff up. 2. Mix batter gently till all the white froth is mixed evenly into the batter. Over mixing will make your idli flat. 3. Cool idlis and demould with a spoon. If you try to take the idlis out when hot they will break. 4. The green moong dal vegetable idlis are perfect to pack in an airtight container for Indian tiffin lunch box or kids tiffin box. 5. You can prepare the green moong dal vegetable idlis in the morning and serve later in the evening. Just steam the idlis for 5 minutes in an idli steamer and serve hot.
Tags
Soaking Time
2 hours
Preparation Time
10 Mins
Cooking Time
30 Mins
Baking Time
0 Mins
Baking Temperature
0
Fermenting Time
4 hours
Total Time
40 Mins
Makes
22 idlis
Ingredients
For Green Moong Dal Vegetable Idli
- 1 cup green moong dal (split green gram)
- 1/4 cup grated carrot
- 1/4 cup grated cabbage
- 1/4 cup urad dal (split black lentils)
- 1/2 tsp fenugreek (methi) seeds
- salt to taste
- 1/2 tbsp ginger-green chilli paste
- 2 tbsp finely chopped coriander (dhania)
- 1 tsp fruit salt
- 2 tsp oil for greasing
For Serving With Green Moong Dal Vegetable Idli
Method
For green moong dal vegetable idli
- To make green moong dal vegetable idli, combine the green moong dal, urad dal and fenugreek seeds in a deep bowl and keep aside to soak in enough water for 2 hours. Drain well.
- Blend the green moong dal, urad dal and fenugreek seeds in a mixer along with approx. 1 cup of water till smooth.
- Transfer the mixture into a deep bowl, add the salt and mix well. Cover with a lid and keep aside to ferment for 4 hours or overnight.
- Once fermented, mix well, add the carrots, cabbage, ginger-green chilli paste and coriander and mix well.
- Just before steaming add 1 tsp fruit salt. Add 1 tablespoon of water over the fruit salt. Mix gently.
- Pour spoonfuls of the batter into greased idli moulds and steam in a steamer for 12 minutes.
- Cool slightly and demould.
- Repeat with the remaining batter to make more idlis.
- Serve green moong dal vegetable idli immediately with sambar.
Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis recipe with step by step photos
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what is green moong dal vegetable idli made of ? See below image of list of ingredients of green moong dal vegetable idli.
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In a deep bowl put 1 cup green moong dal (split green gram).
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Add 1/4 cup urad dal (split black lentils).
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Add 1/2 tsp fenugreek (methi) seeds.
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Cover in enough water and wash the dals and methi seeds. See the dirt. You will require to chnage the water 3 to 4 times.
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Clean dals and methi seeds.
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Cover and soak for 2 hours.
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After soaking.
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Drain well.
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In a mixer put soaked and drained green moong dal, urad dal and fenugreek seeds
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Add approx 1 cup water.
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Blend till smooth.
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Transfer the mixture into a deep bowl.
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Add salt to taste. We added 1 tsp salt.
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Mix well.
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Cover with a lid and keep aside to ferment for 4 hours or overnight.
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Fermented batter.
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Mix well.
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Add 1/4 cup grated carrot.
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Add 1/4 cup grated cabbage.
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Add 1/2 tbsp ginger-green chilli paste.
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Add 2 tbsp finely chopped coriander (dhania).
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Mix well.
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Just before steaming add 1 tsp fruit salt. This will make the idli fluff up.
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Add 1 tablespoon of water over the fruit salt.
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A white froth will form over the batter after adding the fruit salt.
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Mix batter gently till all the white froth is mixed evenly into the batter. Over mixing will make your idli flat.
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Grease the idli moulds with oil using a brush.
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Pour spoonfuls of the batter into greased idli moulds.
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Steam in a idli steamer for 10 to 12 minutes or until cooked. Repeat with the remaining batter to make more idlis.
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Cool idlis and demould with a spoon. If you try and take the idlis out when hot they will break.
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Flip the green moong dal vegetable idli over and put in a plate. See the nice jali and soft fluff on the idli.
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Serve green moong dal vegetable idli immediately with Chutney and sambar.
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The green moong dal vegetable idlis are perfect to pack in an airtight container for Indian tiffin lunch box or kids tiffin box.
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Frequently Asked Questions (FAQs)
1. What is Green Moong Dal Vegetable Idli?
It’s a healthy, protein-rich variation of traditional idli made mainly with soaked green moong dal and a bit of urad dal, mixed with grated vegetables, fermented, and steamed into soft idlis.
2. What ingredients do I need to make this idli?
The key ingredients include green moong dal (split green gram), urad dal, fenugreek seeds, grated carrot and cabbage, ginger-green chilli paste, chopped coriander, salt, and fruit salt (like eno) before steaming.
3. Why do we soak the dals before grinding?
Soaking helps the dals absorb water, soften, and grind smoothly into a fine batter. It also helps in better fermentation later. Typically, you soak the dals with fenugreek seeds for about 2 hours.
4. Can this batter be fermented like regular idli batter?
Yes — after grinding, the batter is kept aside to ferment for several hours (about 4 hours or more) until slightly risen and airy.
5. What does fruit salt (enos) do in this recipe?
Adding fruit salt just before steaming creates bubbles that make the idlis fluffier and lighter in texture.
6. Can I skip fermentation?
Fermentation gives a slight tang and light texture, but you could steam immediately with fruit salt for a quick version, similar to other no-rice moong dal idli variations. However, traditional fermentation improves taste and texture.
7. What vegetables can I add?
Grated carrot and cabbage are used in this recipe, but you can also include other finely chopped veggies (like peas or bell pepper) as long as they’re mixed evenly into the batter.
8. Why are my idlis dense or flat?
Possible causes:
- The batter didn’t ferment well (needs warmth).
- Too much mixing after adding fruit salt can deflate the batter.
- Incorrect or insufficient fruit salt. Mix gently.
9. Can I use only moong dal without urad dal?
Yes, many moong dal idli recipes use just moong dal; however, a little urad dal and fenugreek help with fermentation and softness.
10. How should I serve these idlis?
They’re best served hot with chutney or sambar as a nutritious breakfast, snack, or lunch option.
like green moong dal vegetable idli recipe:
Tips for Best Results
1. Add fruit salt just before steaming
Sprinkle about 1 teaspoon of fruit salt (like eno) just before you steam the idlis this helps them puff up and become light and fluffy.
2. Mix the batter gently after adding fruit salt
After adding the fruit salt, fold it in gently so you don’t deflate the frothy batter over-mixing can make the idlis dense or flat.
3. Cool before demoulding
Let the idlis cool for a few minutes before you try to remove them from the moulds. Hot idlis are more likely to fall apart or break.
4. Use a warm place for fermentation
If your kitchen is cool (especially in winter or monsoon), keep the batter in a warm spot (like inside an oven with just the light on) so it ferments better. Proper fermentation gives softer idlis.
5. Don’t over-dilute the batter
Keep the batter slightly thick too much water can hinder fermentation and lead to dense idlis. A thicker batter ferments more effectively and holds air better.
6. Use fenugreek (methi) seeds
Soaking a small amount of methi seeds with the dals helps fermentation and can contribute to a lighter texture.
7. Add veggies after fermentation
Mix the grated carrot, cabbage, ginger-green chilli paste and coriander into the batter after it has fermented, then gently combine — this keeps the batter aerated and the veg evenly distributed.
8. Steam properly
Steam the idlis for about 10–12 minutes without opening the lid. Opening too soon or steaming at too high heat can affect texture.
9. Pack for later meals
These idlis hold up well in an airtight container, making them great for lunchboxes. You can re-steam for 5 minutes to warm them up before serving.
Green Moong Dal and Vegetable Idli is rich in Vitamin B, Folic Acid, Phosphorus, Protein, Fiber. A serving size should be 3 Green Moong Dal and Vegetable Idlis.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 30% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 27% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 27% of RDA.
- Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 15% of RDA.
- Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 15% of RDA.
Nutrient values (Abbrv)per plate
| Energy | 43 Calories |
| Protein | 3.0 g |
| Carbohydrates | 7.5 g |
| Fiber | 1.2 g |
| Fat | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 4 mg |
Click here to view Calories for Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis
The Nutrient info is complete
Devalina Ganguly
Oct. 3, 2019, 6:11 p.m.
I will try this, it looks delicious to me
Tarla Dalal
Oct. 3, 2019, 6:11 p.m.
Thank you for your kind words. Please try the recipes and share your comments with us.
Foodie #688058
Sept. 27, 2018, 9:05 a.m.
very testy, health idli thank you so much mam
n_katira
Jan. 12, 2016, 1:28 p.m.
Without the use of any soda-bi-carb, just with regular fermenting the idlis had turned out very good. Tasted good with sambhar when served hot. Henceforth I will serve only these healthy moong dal idlis to my father who is a diabetic. tx for the recipe.
ramadevi
Jan. 1, 2011, 11:36 a.m.
When to add the veggies?
