How to Make Whole Moong Dal Poli Recipe

Whole Moong Dal Poli – A Protein-Packed Indian Sweet You’ll Want to Try

If you’ve ever wanted a festive Indian dessert that’s healthy, flavorful, and full of heritage, the Whole Moong Dal Poli is just what you need. This lesser-known yet utterly satisfying flatbread combines the rich taste of cooked moong dal with jaggery and ghee, all wrapped in soft, golden wheat flour dough.

This traditional sweet treat is popular in South and West Indian homes, especially during festivals like Ganesh Chaturthi, Ugadi, or Pongal. But it’s so easy to make that you can enjoy it year-round, wherever you live – from India to the United States, the UK, Canada, Australia, or the Middle East. Let’s get into the heart of the recipe and make this Indian delicacy from scratch.

Servings

This recipe makes 8 delicious Whole Moong Dal Polis. Perfect for 4 people when served as a dessert or a festive snack.

Ingredients Needed to Make Whole Moong Dal Poli

To make this hearty and sweet dish, you need two sets of ingredients: one for the dough and one for the filling.

For the Dough (Outer Covering):

• Whole wheat flour – 1½ cups

• A pinch of salt

• Water – as needed to knead

• Oil – 1 tablespoon (for kneading)

For the Filling (Sweet Moong Dal Stuffing):

• Whole green moong dal – ¾ cup

• Jaggery (grated) – ¾ to 1 cup (adjust to taste)

• Cardamom powder – ½ tsp

• Ghee – 1 tbsp

• A pinch of nutmeg (optional)

• A few saffron strands (optional, soaked in warm milk)

Step-by-Step Guide to Make Whole Moong Dal Poli

Let’s walk through the process with easy steps that even beginners can follow. You’ll have a golden, aromatic, sweet flatbread ready to impress anyone – whether it’s your family or your friends overseas!

Step 1: Prepare the Dough

In a large mixing bowl, take the wheat flour and add a pinch of salt. Slowly add water and start kneading the dough. Once it starts coming together, add a tablespoon of oil and knead for about 6–8 minutes until it becomes soft and pliable. Cover the dough with a damp cloth and let it rest for 30 minutes.

Step 2: Cook the Moong Dal

Wash the whole green moong dal thoroughly under running water. Soak it for at least 2 to 3 hours to help soften the grains. After soaking, drain the water and cook the dal with enough fresh water in a pressure cooker for about 3 whistles, or until soft but not mushy. If you’re using a pot, it may take around 30 minutes.

Once cooked, strain any excess water and mash the dal gently using the back of a spoon or a masher. You want a coarse but soft texture for the filling.

Step 3: Make the Sweet Filling

In a heavy-bottomed pan, heat a tablespoon of ghee. Add the mashed dal and cook for a few minutes, stirring continuously. Now add the grated jaggery, and mix well. The jaggery will melt and start blending into the dal. Keep stirring on low flame to avoid burning.

Add cardamom powder, nutmeg, and saffron (if using). Cook until the mixture thickens into a firm but smooth consistency. It should begin to leave the sides of the pan. Remove from heat and allow it to cool. Once cool, divide the filling into 8 equal portions and shape them into smooth balls.

Step 4: Assemble the Poli

Now take the rested dough and divide it into 8 equal balls. Roll one dough ball into a small circle (about 3 inches wide). Place one sweet dal ball in the center, bring the edges of the dough together to seal the filling inside, and flatten gently.

Dust with a little flour and roll out again into a circle of about 6 inches. Be gentle while rolling so the filling doesn’t spill out.

Step 5: Roast the Poli

Heat a tawa or griddle on medium heat. Once hot, place the rolled-out poli on the tawa and cook for about a minute or two until you see golden spots. Flip it, apply a little ghee, and cook the other side until golden brown. Repeat the process for all the polis.

Serve warm with a drizzle of ghee or a dollop of fresh butter.

Why Whole Moong Dal Poli Is a Must-Try Recipe

This dish is not only delicious, but it also offers a great nutritional profile. Whole moong dal is high in plant-based protein, iron, and fiber. The use of jaggery instead of refined sugar makes this a better alternative to many other sweets. Plus, it’s a traditional recipe that connects you to Indian culinary roots no matter where you live.

From Indian expats in the US or UK to health-conscious foodies in Dubai or Singapore, this sweet flatbread resonates globally with anyone who enjoys clean, wholesome, and soul-satisfying food.

FAQs About Whole Moong Dal Poli

1. Can I make Whole Moong Dal Poli without soaking the dal?
Soaking is essential because it softens the dal, reducing cooking time and ensuring a smooth, mashable texture for the filling. Skipping it may lead to undercooked or grainy stuffing.

2. Is this recipe suitable for diabetics or people watching their sugar intake?
While jaggery is slightly better than refined sugar, it’s still a sweetener. Diabetics should consume in moderation or consult their dietician before including it.

3. Can I use yellow moong dal instead of whole green moong?
Yes, you can. However, yellow moong dal cooks faster and gives a different texture. Whole green moong provides a nutty bite and richer flavor.

4. How can I store leftover polis?
Store cooled polis in an airtight container for up to 2 days at room temperature or refrigerate for 3–4 days. Reheat on a pan or in the microwave before serving.

5. Is Whole Moong Dal Poli vegan?
This recipe uses ghee, which is clarified butter. To make it vegan, substitute with coconut oil or any plant-based fat. But traditionally, ghee is what enhances its authentic flavor.

Whole Moong Dal Poli is more than just a dessert – it’s a celebration on your plate. It brings back memories for many who grew up in Indian homes and introduces something unique to those who didn’t. Whether you’re trying to add more plant-based proteins into your diet or looking to try something festive and unique, this recipe checks all the boxes.

Stay tuned for more traditional, regional, and globally inspired vegetarian recipes that connect flavors across cultures. Got questions or your own twist on this dish? Share them in the comments – I’d love to hear from you!

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