Green Mung Beans Onion Uttapam

Green Mung Beans Onion Uttapam - The perfect protein loaded breakfast to start your day. Instant Recipe, No Fermentation, Contains No Rice, Low in oil, Diabetic Friendly, Gluten Free and Vegan

Green Mung Beans Onion Uttapam

On most of our travels, South Indian breakfasts seem to be the popular choice amongst people / tourists in hotels during the breakfast buffet. While Idlis top the list of healthy breakfasts, Dosas of all kind – stuffed, podi laced, uttapams etc are also the number one choice as breakfast followed by the favourites Poha, Upma, Cheela and the bread butter jam combination.

For piping hot breakfast lovers such as myself, who are okay with anything that is freshly made, tasty and loaded with health benefits. The Moong Dal Cheela Pinwheels for eg. fits the bracket perfectly in terms of small portion, great health and nutrition. I hope you have gone through that post and tried making it, if not, please do!

Following the Moong Dal Cheela Pinwheels, another healthy addition to the breakfast series is my favourite Green Mung Beans Onion Uttapam. This recipe again uses ZERO RICE, doesn’t require fermentation and can be made with basic prep work.

If you complain that eating smaller portions makes you hungry often and doesn’t satisfy you – Think again! 2 discs of these uttapams, few almonds and a small glass of sugar free milk and you are good to go until lunch.

This is just pure protein power, absolutely no rice or besan/chickpea flour for the binding etc. The batter is very similar to pesarattu or the moong dal dosa synoymous to the Karnataka cuisine. However, my version doesn’t have the rice hence this option quite fits the bill for diabetics and people looking towards losing weight, such as myself.

This is the perfect lunch box treat for kids. You can top some veggies like corn and grated carrots too to make it look attractive.

I have again kept the Uttapams mini in size so that they fit the lunch box, tiffin box and sometimes easy to carry in case of travel. My husband when travelling on flights, prefers to carry such options that don’t require any specific dips and can be easily lifted and eaten without spillage etc. Needless to say, these keep you full and energetic throughout the day.

Moong Beans is one ingredient that I use extensively amongst the pulses variety simply because of it has a plethora of health benefits, is highly filling and satisfies the protein quotient for the day. Being a vegetarian, it is not difficult to include protein in your diet. I agree, you may have to look for a variety of options but pulses and dal are the best. Start your day with a pulse in the form of your poha or upma or just steamed like a sundal and just notice the difference in your energy levels. While Idis and dosas are purely rice and urad – Rice quantity being more than the dal, we tend to feel hungry within a few hours, especially if you are diabetic, you are more likely to see a dip in sugar levels around 11 am. Filling breakfasts like these keep those issues under check.

Looking for some more healthy breakfast options – Check out Horsegram or Kulith Adais / Pancakes and Milagu Jeera Adai – Both extremely filling.

Recipe for Green Mung Beans Onion Uttapam

Time taken - 15 to 20 mins for 5 uttapams

Ingredients

1. Green Mung Beans – 1 cup
2. Ginger – 1 inch
3. 2 to 4 nos. Green chillies or as per spice levels
4. Hing or asafetida a pinch
5. A tsp of Jeera or cumin seeds
6. Chopped onions as required for the topping
7. Oil as required to cook the utappams
8. Salt as per taste

Method

1. Wash and soak the green moong beans for atleast 4 hours or overnight.
2. Add the soaked moong in a mixer grinder jar along with green chillies and ginger.
3. Grind it into a smooth paste with very little water.
4. The batter doesn’t require any fermentation and hence empty the contents into a bowl, add salt as per taste, cumin seeds, hing and mix well.
5. Heat a griddle or non stick dosa tawa and in the meanwhile, finely chop or roughly chop / slice the onions.
6. Season the tawa with few drops of oil and then pour the batter with a ladle.
7. Carefully sprinkle the onions and add few drops of oil in the centre and the sides.
8. Cover it with a lid and cook for few seconds before turning the uttapams on the other side and cooking.
9. Repeat the process with the rest of the batter as required.
10. Serve hot with coconut chutney, a glass of sugar free milk and few almonds for the complete breakfast treat.

Recipe Notes –

• If you observe the point no 8 in method above, the lid for cooking uttapams is something I practice for fluffy uttapams and even cooking, especially with low oil and batters like these which have no rice and have the tendency to stay raw in the centre.
• You can make the same recipe using sprouted moong beans – it would be so much healthier.
• Ginger is added to the batter for digestion as moong beans are heavy. I grind them as most people, especially kids don’t like the bits of ginger in their mouth.
• Adding of green chillies is optional but recommended and don’t replace it with red chilli powder. Green chillies have vitamin C in them and are great for sinus infections and curing migraines too. Add them in moderation or go crazy like me.

 

Vidya Narayan