Split Green Gram Dosa + Amazing Nutritional Benefits Of Mung Beans
Split green gram dosa is a healthy alternative for regular dosa. It is highly nutritious and an easy protein packed breakfast. They can even be prepared in a jiffy in the early morning because these dosas do not need fermenting.
For those who don’t know dosa, it is a versatile indispensable South Indian classic dish with a place among the world’s 50 most delicious foods. Dosa is a crisp and thin pancake usually made of a batter of rice and split black gram (urad dal). It can be filled with sautéed vegetables or potatoes and is often served alongside delicious chutneys with which you can dip your dosa into. But you can change the contents of the dosa, the condiments you serve it with as well as the base flour from which it is made.
South Indian Split Green Gram Dosa Recipe
1/2 cup split green gram (Moong dal)
1/4 cup rice
2 tbsp, finely chopped green coriander leaf (cilantro)
1/2 tsp or more of salt
1 green chili
Olive oil or mustard oil for roasting dosa
Soak the split green gram in water for 3-4 hours. In a separate bowl, wash and soak the rice in water for the same duration. Next, rub and remove the skin of the split green gram and then strain the split green gram and rice and transfer them into the same container.
Now add the green chili and water (1-2 tbsp, as needed) and then transfer all the contents to a mixer to blend it into a batter. The batter should be of spreading consistency neither too thick nor too
thin. Once mixed, transfer the batter into a big bowl and stir in the salt and green coriander leaf. The dosa batter is now ready.
Preheat a non stick pan. Grease the preheated pan with a few drops of oil. If you are using a cast iron pan then grease it with oil and rub the pan with an onion slice. Take 1-1.5 tsp of batter and spread it evenly over the pan. Drizzle some oil all around the dosa with the help of a spoon to keep the dosa from adhering to the pan. Roast on a medium-high flame until it turns golden brown. When it turns color it becomes crispy and is ready.
Transfer the dosa onto a plate and reduce the flame before making another dosa. Now, sprinkle some water on the pan and clean it with the help of a napkin. Make sure that the pan is not too hot otherwise it might be difficult to spread the dosa evenly. Likewise take a spoon full of batter for making another dosa and spread it evenly. Roast until it turns golden brown in color. Prepare all the dosas in the same way.
Crispy hot split green gram dosa can be served with tomato sauce or coconut chutney, with which it goes really well.
You may use whole green gram in place of split green gram if you wish.
Make sure to heat the pan until it is hot enough, otherwise the batter might stick to the pan and it will be difficult to spread evenly.
Dosas are circular. To get the right shape, be sure to pour the batter into the center of the pan and spread it evenly in a circular motion.
You can make a stuffing of masala potato or paneer to serve inside the dosas.
Split Green Gram Dosa: Nutritional Benefits
Split green gram dosa is highly nutritious. Split green gram or mung bean is considered the best among all the pulses according to Ayurveda. It alleviates Kapha and Pitta dosha but does not increase Vata. Its potency is cold. It is light and easily digestible.1,2
Split green gram is a high source of nutrients. It contains manganese, potassium, magnesium, folate, copper, zinc and various B vitamins. According to modern research it is one of the best sources of protein, fiber and is easily digestible. It is also rich in flavonoids.
Split Green Gram Dosa: Health Benefits Of Mung Beans3
1. Anti Inflammatory Activity
Mung beans have great potential to improve the clinical symptoms of inflammation-associated diseases, such as allergies and diabetes. They are high in flavonoids which play an important role in the modulation of human immunity. Thus they boost the body’s immunity.
2. Anti Diabetic Effects
Split green grams bean seed coat extracts lowers blood glucose, plasma C-peptide, glucagon, total cholesterol, triglycerides, and blood urea nitrogen (BUN) levels. Improved glucose tolerance and increased insulin immunoreactivity levels are also observed. Thus it prevents or treats Type 2 Diabetes.
3. Lipid Metabolism
Phytosterol content of split green gram beans, is similar to blood cholesterol, which facilitates the prevention of cholesterol biosynthesis and absorption, so cholesterol level are decreased significantly, thus it protect against Heart Disease.
4. Antihypertensive Effects
It significantly reduces systolic blood pressure helping to lower high blood pressure.
5. Antioxidant Effects
The proteins, polypeptides, polysaccharides, and polyphenols from the seeds, sprouts, and hulls of split green gram shows potential antioxidant activity and possesses significantly higher radical scavenging activities. Vitexin and isovitexin are the major antioxidant components present in it. Vitexin effectively prevents UV-induced skin cell death.
6. Antimicrobial Activity
Enzymes, peptides, and polyphenols extracted from split green gram beans have been shown to possess both antimicrobial and anti-fungal activities.
7. Anti Tumor Effects
Split green gram exhibits anti-proliferative effects against the tongue squamous cell carcinoma cell line and several other cancer cell lines tested.
8. Antisepsis Effects
The extract from split green gram, which includes the outer shell, is protective against sepsis in vitro and in vivo.
Split Green Gram Dosa is delicious and packed with several health benefits. Begin your day on a nutritious note with this authentic recipe. I am sure you’re going to love it.
1 Charaka Sutra sthana chapter 27 verse 23.
2 Sushruta Samhita Chapter 46 verse 29.
3 Tang, Dongyan, et al. “A Review of Phytochemistry, Metabolite Changes, and Medicinal Uses of the Common Food Mung Bean and Its Sprouts (Vigna Radiata).” Chemistry Central Journal, BioMed Central, 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC3899625/.