Moong Dal Toast

If you’re looking for a wholesome breakfast or snack, Moong Dal Toast is a strong pick. This protein-packed Indian favorite brings together split yellow lentils, fresh veggies, and bold spices on crisp bread. It’s quick to make, keeps you full for hours, and adds a healthy twist to busy mornings.

What is Moong Dal Toast?

Moong Dal Toast is a warm, protein-rich snack that’s always a crowd-pleaser. At its core, it’s a slice of bread spread with a spiced mixture of soaked split yellow lentils (moong dal) and chopped vegetables, then pan-toasted until crisp and golden. This simple idea packs in flavor, texture, and solid nutrition all in one bite—making it an ideal choice for breakfast or a quick snack.

What Sets Moong Dal Toast Apart?

Unlike plain butter toast or classic masala toast, Moong Dal Toast offers a winning balance of nutrition and satisfaction. The moong dal lends high-quality plant protein, keeping you energized and full for longer. Crunchy veggies add vitamins and a burst of freshness, while Indian spices tie everything together.

I am making this toast after a long time now. Earlier, I used to add oat flour to this, but now I just add moong dal. There is no need of any flour in this, so if you use a gluten-free bread, this recipe would be completely gluten-free. 

Why Moong Dal Toast Toast over regular breakfasts:

• Double the protein compared to jam toast or plain bread.
• Satisfying crunch and spice in every bite.
• Customizable for all ages—mild or spicy, cheesy or

Ingredients used in Moong Dal Toast

• Moong dal (split yellow or green lentils): Use fresh, unbroken dal for best results. Avoid old stock; fresh dal soaks and blends faster. One can even use green yellow lentils. I have made it multiple times with green dal too.
• Bread slices: Opt for whole wheat, multigrain, or your favorite sandwich bread. Gluten-free bread will also work in this recipe. Old, stale bread is a good option for this recipe.
• Vegetables: I use whatever veggies are available in my fridge. At a minimum, use finely chopped onion, carrot, and green chili. Add bell peppers, tomatoes, or spinach for extra color and nutrition. If I have gooseberries, I grate and add them too.
• Herbs: Fresh coriander adds a burst of flavor. I have also added some chopped curry leaves for added taste.
• Spices: Common choices are cumin seeds, red chili powder, turmeric, and salt.
• Ginger and garlic: Grate or finely chop for extra punch.
• Oil or ghee: Use for toasting; ghee gives a rich aroma while oil keeps it light.

Moong Dal Toast

Enjoy Moong Dal Toast with its golden crust and savory toppings. This recipe makes for a satisfying, high-protein meal any time of day.

5 from 2 votes

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Course: Breakfast, Lunch

Cuisine: Indian

Keyword: Bread, Dal, Picnic Recipes, Protein Rich Recipes

Prep Time: 15 minutes minutes

Cook Time: 15 minutes minutes

Soaking Time: 1 hour hour

Servings: 6 Servings

Calories: 252kcal

Author: Renu Agrawal-Dongre

Equipment

• Measuring Cups and Spoons
• Bowls
• Knife
• Tawa/Griddle/Pan

Ingredients

• 1 cup Split Yellow Moong dal or Split Green Moong Dal
• 1/2 cup Carrot chopped/grated
• ¼ cup Onion chopped
• 1 tablespoon Garlic grated
• 1 tablespoon ginger grated
• 2-3 green chilies chopped, Use more or less as per taste
• ½ cup coriander chopped
• 5-6 curry leaves chopped, Optional
• ¼ teaspoon turmeric powder I have used 1 tablespoon fresh turmeric
• ¼ teaspoon asafetida See notes for gluten-free
• ¼ teaspoon Red chili powder more or less as per taste
• salt to taste
• 2 tablespoon Oil, Butter, or Clarified Butter (Ghee) for toasting the bread
• Water as required
• 6 Bread Slices

Instructions

Preparing the Moong Dal

• Rinse and soak the moong dal for a minimum of 1 hour or overnight.
  1 cup Split Yellow Moong dal
• Grind moong dal with a little water to a smooth paste. Do not make the dal too watery; use the minimum amount of water in grinding.
  Water
• To this moong dal batter, add the remaining ingredients, i.e., carrot, onion, garlic, ginger, coriander, green chilies, curry leaves, asafetida, salt, turmeric powder, and red chili powder.
  1/2 cup Carrot, ¼ cup Onion, 1 tablespoon Garlic, 1 tablespoon ginger, 2-3 green chilies, ½ cup coriander, 5-6 curry leaves, ¼ teaspoon turmeric powder, ¼ teaspoon Red chili powder, salt to taste, ¼ teaspoon asafetida
• Mix and keep it aside.

Toasting the Moong Dal Toast

• Heat a cast-iron griddle or a non-stick griddle.
• Once hot, drizzle a little oil.
  2 tablespoon Oil, Butter, or Clarified Butter (Ghee)
• Take a bread slice and spread the mixture on one side of the bread.
  6 Bread Slices
• Place this bread on the griddle, with the mixture side down.
• Let this cook on a slow to medium stove.
• While the bottom is cooking, spread the mixture on the other side, i.e, the top.
• Spread a little oil on the bottom and try to move the toast with the help of a flat cooking spoon.
• Once it is cooked from the bottom, apply a little oil on the top.
• Flip and cook on the other side.
• It is done when it is golden brown on both sides.
• Serve it with tomato ketchup or chutney of your choice.

Video

Notes

• Any type of bread can be used.
• Store-bought Asafetida is not gluten-free. So if you are gluten intolerant, skip it.
• Cook this on slow to medium only, as the dal has to cook. If you cook on a high flame, the dal will not get cooked.

 

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Nutrition Facts

Moong Dal Toast

Amount Per Serving

Calories 252 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1g6%

Trans Fat 0.04g

Polyunsaturated Fat 3g

Monounsaturated Fat 1g

Sodium 202mg9%

Potassium 105mg3%

Carbohydrates 38g13%

Fiber 6g25%

Sugar 4g4%

Protein 12g24%

Vitamin A 1996IU40%

Vitamin C 21mg25%

Calcium 61mg6%

Iron 2mg11%

* I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.

Disclaimer: I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.

Updates

This post first appeared on my blog on November 25,2014. Today the 25th May 2025 I am updating the post with a slight change in recipe. Adding content and new pics and re-publishing it.

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