Sprouted Moong Dal Vegetable Adai is a protein-packed, fiber-rich powerhouse made with sprouted green gram, vibrant vegetables, and a touch of gram flour for the perfect bind. Fuel your day with this wholesome, gut-friendly meal that is light on the stomach but keeps you full for longer. Whether it is a quick breakfast, a satisfying lunch, or a light dinner, this versatile dish fits perfectly into any meal routine.
About Sprouted Moongdal Vegetable Adai Recipe
About Sprouted Moongdal
My family absolutely loves moong dal—anything I make with it disappears in minutes. It is incredibly versatile and so simple to use in everyday cooking. While I frequently make classic moong dal pesarattu, I also love sprouting moong dal at home for quick, healthy snacking. Whenever I find myself with a surplus of sprouts, I toss them into a fresh salad or whip up this delicious adai. Adai is a savoury pancake from Tamil Nadu South Indian Cuisine that is usually prepared with mixture of lentils and I used only moongdal here in this recipe.
Why You’ll Love This Recipe
- Nutrient-Dense: Sprouted moong dal is easy to digest, doubles the antioxidant and vitamin content compared to regular lentils and it also regulates blood sugar.
- Vegetable Boost: Easily sneak in your favorite colorful veggies like carrots, bell peppers, and cabbage.
- Gluten-Free & Vegan: Naturally plant-based, allergy-friendly and diabetic friendly.
- Anytime Meal: Quick to prepare with no fermentation required.
Packed with protein and fiber, this healthy adai is a nutritional powerhouse. Best of all, it is incredibly efficient. The mixture takes just 15 minutes to prepare, and you can have the adai cooked and on the table in another 15 to 30 minutes.
Ingredients & Variations
Ingredients
Sprouted Green Moong Dal: I used homemade sprouted green moong dal. I soaked green moong dal overnight, drained the water completely, kept it in a casserole for 24 hours for sprouting. Store bought ready to use sprouted moong dal works too.
Vegetables: I used finely chopped red onion, grated carrot, finely chopped green bell pepper, red bell pepper, yellow bell pepper, finely chopped cabbage for making this recipe.
Spices: I used red chilli powder, coriander seeds, garam masala, dry mango powder, chaat masala and cumin seeds. You can also use cumin powder instead of cumin seeds.
Variations
- You can increase the quantity of moong dal and skip the gram flour if needed.
- You can add spinach or any other finely chopped green along with the vegetables.
Other Recipes using Plain and Sprouted Moong dal
How to make Sprouted Moong dal Vegetable Adai – Step by Step to make Sprouted Green Gram Vegetable Adai
Preparation
Measure the sprouted moong dal and keep it ready. Finely chop onion, green bell pepper, red bell pepper, yellow bell pepper and cabbage. Peel the skin of the carrot and grate it. Keep the spices ready. Measure and keep the gram flour ready.
Step By Step Instructions
- Take the sprouted moong dal in a blender or mixie jar.
- Pulse it once or twice without adding water. The final result is a coarse paste of sprouted moong dal.
- Transfer the content to a wide mixing bowl.
- Add the finely chopped red onion, grated carrot, finely chopped green bell pepper, finely chopped red bell pepper, finely chopped yellow bell pepper and finely chopped cabbage.
- Furthermore, add finely chopped ginger.
- Then add the cumin seeds. Instead of cumin seeds, you can also add cumin powder.
- Additionally, add turmeric powder, red chilli powder, coriander powder, garam masala, amchur or dry mango powder, chaat masala and salt to taste.
- Furthermore, add finely chopped coriander leaves.
- Now, mix everything using a spoon.
- Finally, add gram flour or besan. Make sure there are no lumps in the besan.
- Mix well using the hand. Becasue of the addition of salt to the vegetables, it releases some water and it helps to bind the mixture well. If needed, sprinkle or add 1 tablespoon of water for easy binding. Do not add more. The final mixture should be thick and you should be able to form a smooth ball out of it. Pinch a small portion from the mixture.
- Place it directly onto the hot griddle, and gently pat it flat with your hand for about 3 inches. Lightly wet your fingers with cold water for uniform spreading of the mixture. Work quickly so the dough doesn’t stick to your hands as it heats up. Small sized adais are easy to make and flip using this thick adai mixture. If you find this method hard, pat the portion flat on a piece of greased parchment paper or a damp cloth first, then flip it onto the griddle.
- Drizzle oil.
- Cover and cook it for few minutes. The flame should be low to medium. Otherwise the crust quickly turns into golden brown but the added vegetables would have not cooked. Slow and steady cooking gives a perfect crispy outside and soft cooked vegetables inside texture for the adai.
- Remove the lid and flip the adai to cook the other side. Cook the other side few more minutes.
- When both the sides cooked well and turned into golden brown, transfer it to a plate and serve it hot with your favorite condiment or dip. I served it with green chutney. Repeat the step with remaining adai mix. You can make 3 or 4 adai at a time depending upon the size of the griddle. Please refer the video for the same.
Storage & Serving Suggestions
Storage
Cooked Adai stays good for 3-5 hours. Do not store more than that time.
Instead of storing the cooked adai, you can store the leftover adai mixture or you can prepare the adai mixture ahead of time and store it in the refrigerator for 24 hours, if handled with care and used clean utensils. Before making the adai, bring the adai mix to the room temperature, mix well and add little more gram flour if the mixture is watery. Do not store it longer as it lose its fresh texture.
Serving Suggestions
Tastes good when served hot. It is hearty and flavorful enough to be eaten plain, or you can serve it with any spicy chutney, Pickle or any of your favorite condiment. Perfectly fits for breakfast, lunch or dinner.
You can also pack this adai in hot or thermal lunchbox and It is a fantastic, protein-packed option that holds up incredibly well over a few hours without spoiling. It turns little chewy but tastes good. If you are packing it for lunchbox, add little more water, make it little thin and cook it just until it turns crispy. If you make it very thick or cooked incorrectly, it can turn hard by lunchtime.
Expert Tips & Notes
- If you are planning to store the adai mixture, make it thick. Otherwise the water content releases from vegetables make the adai mix watery. Do not sore it for long time as the vegetables may lose it’s fresh texture.
- Addition of vegetables are absolutely one’s personal choice. You can also add your favorite green to this mix.
- Make sure to cook the adai in low to medium flame for best results.
Frequently Asked Questions
No. Unlike regular idli or dosa batter, sprouted moong dal vegetable adai requires no fermentation and can be made immediately after grinding the ingredients.
Yes. The base is 100% plant-based and naturally free of wheat or gluten.
Yes. You can make a 100% grain-free or rice-free version using just sprouted moong dal, spices, and finely chopped vegetables like carrots, cabbage, bell peppers and onions.
It is hearty and flavorful enough to be eaten plain, or you can serve it with tamarind chutney, coconut chutney, tomato chutney, green chutney or simply with tomato ketchup or any of your favorite condiment.
Yes. You can use plain soaked moong dal instead of sprouted moong dal in this recipe. It doesn’t change the texture and taste much.
Recipe Card
Sprouted Moong Dal Vegetable Adai
Ingredients
- 1 and 1/2 cup sprouted moong dal
- 1/2 cup red onion finely chopped
- 1/2 cup carrot grated
- 1/2 cup green bell pepper finely chopped
- 1/4 cup red bell pepper finely chopped
- 1/4 cup yellow bell pepper finely chopped
- 1/2 cup cabbage finely chopped
- 1/2 tsp ginger finely chopped
- 1/2 tsp cumin seeds
- 1/4 tsp turmeric powder
- 1/2 tsp red chilli powder
- 1/2 tsp coriander powder
- 1/2 tsp garam masala
- 1/2 tsp amchur powder / dry mango powder
- 1/2 tsp chaat masala
- 1 and 1/4 tsp salt adjust as per taste
- 1 tbsp coriander leaves finely chopped
- 1/2 cup gram flour
- 1 tbsp water optional
- oil to cook adai
Instructions
- Measure and pulse the sprouted moong dal once or twice to get a coarse mixture. Finely chop and prepare the vegetables.
- In a mixing bowl, add coarsely ground sprouted moong dal, finely chopped onion, green bell pepper, red bell pepper, yellow bell pepper, cabbage and grated carrot.
- Add finely chopped ginger and cumin seeds. Furthermore, Add turmeric powder, red chilli powder, coriander powder, garam masala, dry mango powder, chaat masala and salt.
- Add finely chopped coriander leaves and mix well. Finally, add gram flour and mix again. If needed sprinkle or add little water to make thick adai mixture.
- Divide the dough into small portions, place one directly onto the hot griddle, and gently pat it flat with your hand. If the griddle is too hot, pat the portion flat on a piece of greased parchment paper or a damp cloth first, then flip it onto the griddle. Drizzle oil. Cover and cook.
- After few minutes, flip to cook otherside. when both the sides turn golden brown, transfer to a plate and repeat the above steps with remaining adai mix.
Video
Notes
- If you are planning to store the adai mixture, make it thick. Otherwise the water content releases from vegetables make the adai mix watery. Do not store the adai mix for long time as the vegetables may lose it’s fresh texture.
- Addition of vegetables are absolutely one’s personal choice. You can also add your favorite green to this mix.
- Make sure to cook the adai in low to medium flame for best results.
If you have tried this recipe or have any questions, don’t forget to comment below. I would love to hear your feedback and glad to answer your queries. You can also Follow me on Instagram, Facebook, Pinterest and Youtube for other updates from my kitchen about Office Lunchbox, Kid’s Lunchbox and simple meal plate ideas.
