Moong dal upma is perfect for high-protein breakfast.


  • It is important to fuel your body with energy-giving protein diet.
  • Make high-protein moong dal upma for breakfast.
  • Here is an easy recipe to help you make it at home.

Some South Indian dishes rule the breakfast menu of many households. Poha, upma, idli, dosa and other such meals are light, healthy and delicious – perfect to start the day on a happy note. To make breakfast rich in proteins, here is an upma recipe that will offer you everything you need for a power-packed morning meal.  Moong dal upma is a health nut’s dream. This high-protein meal is carb-free, protein-rich and very easy to make.

Split moong dal (yellow dal) is the lightest of all the lentils we know, yet it is super rich in nutrient content, especially protein. This moong dal also cooks easily, and hence, is the best pick to make moong dal upma. This meal is popularly known as Paasiparuppu upma of south Indian cuisine. Here’s how you can make it at home for high-protein breakfast.

(Also Read: Dosa Made With 5 Dals Is The Ultimate High-Protein South Indian Meal For Your Family)


Moong dal is a good source of protein.

Moong dal upma recipe:

1 cup split moong dal (yellow)
1 onion, chopped
2 green chillies
1 tsp mustard seeds
1 tbsp chana dal
A pinch of hing (asafoetida)
8-10 curry leaves
2 tbsp grated coconut
Juice of a half lemon
Salt to taste

Step 1 – Soak moong dal overnight for 3-4 hours. Grind it without water to get a dense paste. Coat the idli maker with some oil and transfer the moong dal paste to it and steam it for (10-15 mins) to make dal idlis.
Step 2 – Once the idlis cool down, crumble them into tiny pieces.
Step 3 – Heat oil in a pan, add mustard seeds, urad dal, curry leaves and hing. Once the seeds start to sputter, add onions and green chillies and let them cook.
Step 4 – Add the crumbled moon dal idlis, grated coconut and salt, and stir for a few minutes till everything is mixed well. Squeeze lemon juice and serve.

This is just a basic recipe of moong dal upma, you can make your version of it by adding veggies like carrots, beans and peas, or dry fruits like peanuts, cashews and raisins. You can also garnish the upma with some fresh coriander leaves.

Make this protein-rich upma for a healthy, unique and sumptuous breakfast. 

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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By Papa