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Moong Dal Kachori
Lunch • India
How to Make Moong Dal Kachori (Traditional & Healthy Version)
Moong Dal Kachori is a beloved Rajasthani snack that brings together the wholesome goodness of moong dal (split yellow gram) and aromatic Indian spices, all encased in a crisp, golden shell made from atta (whole wheat flour). Traditionally enjoyed during festive occasions like Holi and Diwali, these kachoris are cherished for their savory, spicy filling and satisfying crunch. The combination of protein-rich moong dal and carefully balanced spices creates a snack that's both comforting and nutritious, making it a popular choice for lunch or as a teatime treat in Indian households. This healthy version retains all the authentic flavors of Rajasthan while reducing excess oil, making it perfect for the calorie-conscious. The use of whole wheat atta in place of maida (refined flour) adds dietary fiber and nutrients, enhancing the nutritional profile without sacrificing taste. Moong Dal Kachori is a wonderful way to bring the taste of Indian festivals to your everyday meal, offering a delightful blend of textures and flavors that evoke memories of celebrations and family gatherings. Whether paired with green chutney or sweet tamarind chutney, this dish is sure to become a favorite in your healthy Indian recipe collection.
Ingredients(for 2 medium kachoris per serving)
- 1/2 cup Moong dal (split yellow gram) (washed and soaked for 2 hours)
- 1 cup Atta (whole wheat flour) (for the outer covering)
- 1/2 tsp Ajwain (carom seeds)
- 1/4 tsp Haldi (turmeric powder)
- 1/2 tsp Red chilli powder (adjust to taste)
- 1 tsp Coriander powder (dhania)
- 1/2 tsp Jeera (cumin seeds)
- 1/2 tsp Saunf (fennel seeds)
- 1 Green chilli (finely chopped) - optional
- 1/2 inch Ginger (grated)
- to taste Salt
- 2 tbsp + for brushing Refined oil (use cold-pressed if possible)
- a pinch Hing (asafoetida)
- 1 tbsp Fresh coriander leaves (finely chopped) - optional
Instructions
- 1
Drain soaked moong dal and coarsely grind without water. Heat 1 tbsp oil in a pan, add hing, jeera, saunf, ajwain, and let them crackle. Add ginger, green chilli, and sauté briefly.
5 minutes
Do not over-grind dal; a coarse texture adds bite.
- 2
Add ground moong dal, haldi, red chilli powder, coriander powder, and salt. Cook on medium flame until dal turns dry and aromatic. Stir in coriander leaves. Let the filling cool.
7 minutes
Stir constantly to prevent sticking and ensure even roasting.
- 3
In a bowl, mix atta, salt, and 1 tbsp oil. Gradually add water to knead a stiff, smooth dough. Cover and rest for 10 minutes.
10 minutes
Resting the dough makes the kachoris more flaky.
- 4
Divide dough into equal balls. Flatten each, stuff with dal mixture, and seal edges. Gently flatten to a disc shape.
5 minutes
Seal well to prevent filling from leaking during baking.
Why This Dish is Healthy
This Moong Dal Kachori recipe is a healthy choice because it uses whole wheat atta instead of refined flour and is baked rather than deep-fried. Moong dal is naturally high in protein and fiber, promoting satiety and muscle health. The inclusion of Indian spices not only enhances flavor but also offers antioxidant benefits. This version is suitable for weight management, heart health, and those seeking a nutritious vegetarian lunch option.
Moong Dal Kachori is rich in plant-based protein, dietary fiber, and essential minerals like iron and magnesium from moong dal and atta. It provides slow-releasing carbohydrates, supporting steady energy levels. The use of whole wheat flour increases B vitamins and fiber, aiding digestion. By baking instead of deep-frying, the dish is lower in saturated fat, making it suitable for those watching their cholesterol. Spices like ajwain and hing support digestive health, while minimal oil keeps overall calories in check.
Pro Tips
- 💡Tip 1: Ensure the dal filling is completely dry before stuffing to prevent soggy kachoris.
- 💡Tip 2: Use cold water to knead the dough for a flakier crust.
- 💡Tip 3: Always rest the dough before rolling for easier shaping and better texture.
Storage & Serving
Store leftover kachoris in an airtight container at room temperature for up to 1 day or refrigerate for 2-3 days. Reheat in an oven or air fryer for best texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |




