# Moong Dal Idli with Tomato-Peanut Chutney

> These soft, steamed moong dal idlis are a protein-rich way to start your day, especially when paired with a tangy chutney. They are a wholesome everyday choice that supports a balanced diet when combined with a variety of other nutrient-dense foods [4].

- Category: Breakfast
- Diet: Vegan
- Time: 50 min · Serves 4 · Medium
- Per serving: 328 kcal · 19 g protein · 41 g carbs · 11 g fat
- Tags: High Protein, High Fibre, Iron
- Published: 2026-10-03
- Source: https://idyora.com/recipes/moong-dal-idli

## Ingredients

### For the Idli Batter
- 1 cup moong dal, soaked
- 4 cup water
- 1 small green chilli, chopped
- 1 tsp ginger, grated
- ¼ tsp baking soda
- ½ tsp salt
- 2 tbsp coriander leaves, chopped
- ½ cup onion, chopped

### For the Tomato-Peanut Chutney
- ½ cup peanut, roasted
- ¾ cup tomato, chopped
- 1 clove garlic
- 1 tsp vegetable oil
- ½ tsp mustard seeds
- 2 g curry leaves

## Method

1. **Prepare the Batter.** After soaking 1 cup of moong dal for 3 hours, drain the water completely. Grind the dal with 0.5 cup fresh water, 1 chopped green chilli, and 1 tsp grated ginger until the batter is smooth. Stir in 0.5 tsp salt and 2 tbsp chopped coriander leaves to finish the batter.
2. **Steam the Idlis.** Stir 0.25 tsp baking soda into the batter until just combined. Grease your idli moulds with a little oil and pour the batter into each cavity. Steam over medium-high heat for 10-12 minutes until the idlis are firm and a toothpick inserted into the center comes out clean.
3. **Make the Chutney.** Heat 1 tsp vegetable oil in a small pan over medium heat. Add 0.5 tsp mustard seeds and 2 g curry leaves, cooking for about 30 seconds until the seeds splutter and leaves crisp. Add 0.5 cup chopped onions, 0.75 cup chopped tomatoes, and 1 clove of garlic, sautéing for about 5-7 minutes until the tomatoes turn soft and pulpy. Once cooled, blend this mixture with 0.5 cup roasted peanuts into a coarse, textured chutney.

## Tips

- Soaking the moong dal helps improve its digestibility [2].
- Peanuts provide a good source of plant-based protein and healthy fats [1].
- Serve immediately while hot for the best texture.

## How to serve

Serve two warm idlis per person with a generous dollop of the tomato-peanut chutney on the side.

## Nutrients per serving

- Fibre: 11.5g
- Calcium: 104mg
- Iron: 4.8mg
- Sodium: 306mg
- Vitamin C: 10mg

## Why it's good for you

Moong dal is a valuable source of plant-based protein, which is essential for a balanced diet [1]. Traditional processing techniques like soaking and dehulling can improve the digestibility of legumes, making their amino acids more available for the body [1]. When combined with peanuts, this meal offers a heart-friendly combination of fats and additional protein [2]. Peanuts are particularly notable for their plant-based protein, which is comparable to other legumes, and they contribute essential minerals like iron and calcium to the diet [2]. The ICMR-NIN recommends obtaining nutrients from a variety of food groups to ensure dietary adequacy [3]. Including whole pulses, nuts, and fresh vegetables in your daily meals supports overall health and provides the fiber necessary for good digestion [3]. Always consult with a registered dietitian or your doctor if you have specific health conditions, as they can help you plan dietary changes that meet your individual needs.

## Sources

1. [True ileal digestibility of legumes determined by dual-isotope tracer method in Indian adults](https://pmc.ncbi.nlm.nih.gov/articles/PMC6766447/) — US National Institutes of Health, 2019
2. [Peanuts as functional food: a review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4711439/) — US National Institutes of Health
3. [DIETARY GUIDELINES FOR INDIANS](https://nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf) — ICMR-National Institute of Nutrition