Moonglet Recipe: A High Protein Breakfast With Mung Beans and Veggies

It is hard to say who might have up with the idea of this nutritious and delicious breakfast dish named Mung-Lette. Yellow mung beans are held in high regard in ancient, holistic health principles of Ayurveda where this lentil is believed to be easily digested and is well-suited to people healthy as well as those with any ailments related to Kapha, Vaata and Pitta (lung issues, gas/bloating or those with acid-reflux) issues. The texture of a finished Mung-Lette is very much akin to an egg omelet, fluffy and airy. This version of Moonglet is made with buttermilk and carom seeds, which are my spin on the usual (and I think the final result is refreshing and palate-pleasing). With chock full of healthy carbs and proteins, Moonglet can be a great post-workout breakfast.

For more than two decades, I have been hearing stories about this dish from friends and nephews visiting smaller towns of North-East India — Uttar Pradesh. This is also a popular street food in many areas of Delhi, especially Karolbagh. That said, a similar dish is also enjoyed in southern India as Pesarattu, which is made with thin ground green mung beans and cooked like a crepe with very different spices and herbs. Let’s get down to making this amazing recipe. Don’t forget to look at and try out the variations to the main dish listed at the bottom of this article.

Ingredients:

1-1/4 cup yellow split mung beans 1⁄2 cup buttermilk

Rice Flour – 2-1/2 tbsp

Salt – 3⁄4 tsp or as desired

Carom Seeds (Ajwain) – a pinch

Turmeric powder –1/2 tsp

Baking Soda or Eno fruit salt – 3/4 tsp (or adjust depending on desired fluffiness) Cumin seeds –1-1/4 tsp (dry toasted on a hot skillet for a minute or so)

Ginger paste –1-1/4 tsp

Red Onions minced using a knife– 3-4 tbsp

Bell Peppers – 4 tbsp chopped into small bits (colored peppers look great)

Fresh Tomatoes chopped – 3 tbsp

Green Thai hot chilies – 3 finely chopped (more or less depending upon individual taste) Melted Ghee – 2 tsp

Water – 2 tbsp

Fresh Cilantro chopped

Chilli powder

Method:

1. Rinse the yellow mung beans twice with clear, cold water, then add buttermilk, and add just enough filtered water to cover the lentil completely. Set aside for 1-1-1/2 hours.

2. Drain and grind well to a thick consistency batter in a blender. I use a Vitamix for a smooth grind.

3. Remove the ground mung beans paste in a bowl. Add rice flour, salt and turmeric powder. Mix well and beat it with an immersion blender or large spoon until combined.

4. Add the toasted cumin seeds, carom seeds, chopped onion, bell pepper bits, ginger paste, tomato and green chilies. Mix well by hand using a spoon.

5. Heat a well-seasoned cast-iron griddle (or a non-stick one) on your stove until water droplets sprinkled on the skillet pop and dance, telling you the griddle is ready..

6. When the griddle/pan is hot, add half a teaspoon of ghee to it. When the ghee begins to reach near smoking point, wipe the griddle with a paper towel quickly.

7. Set the gas to low-medium, take two ladles (1/2 cup) of the mixed batter in a bowl and add 1⁄2 teaspoon of baking soda or Eno fruit salt to it. Add a tbsp of water, or more if needed, but retain a thick consistency. The batter will begin to froth, so best to move quickly now.

8. Mix the Mung-Lette batter in the bowl by hand using a spoon to make sure all of the batter content is homogenous. Take no more than a few seconds to mix. Pour the mix into the hot griddle and cover with a lid immediately,

9. Let the Mung-Lette cook for about 2-3 minutes on low-medium heat, then remove the lid and drizzle some melted ghee on the Mung-Lette surface and around the edges..

10. Flip the Mung-Lette using a broad spatula. Drizzle some more melted ghee all around.

11. Sprinkle chili powder and coriander leaves as desired. Cover it with a lid and cook for 2 mins. Remove the lid and cook for another 2-1/2 minutes.

12. Remove from pan and serve immediately skillet-hot with a dollop of butter and your favorite chutney/sauce.

Variations:

a. Top the Mung-Lette with shredded fresh coconut flakes as soon as it is put on the griddle.

b. Add gently toasted, dry curry leaves powder into the batter for a nice southern Indian touch to the dish.

c. Use freshly shredded, aged white goat cheddar cheese after flipping of the Moonglet. The cheese will begin to melt during the post-flip cooking, especially as the lid is put on the top. This will provide a fantastic look and taste to the dish. Try not to cook too long after adding cheese as it might burn. 

---

Ansh Sarkari has varied interests which range from gourmet cooking to foraging for wild mushrooms, photography to knife sharpening to politics. He researches foods from around the globe and using his nearly four decades of food-centric travels, he has amassed keen insights into food identities of various nations and cultures, and how some even may correlate. He is always tinkering with techniques, spices and uses his deep expertise in all things fire to try to elevate foods of all kinds. Ansh lives in the Midwest with his wife and two grown-up children. Find him on Facebook and Instagram.