Mediterranean Moong Dal & Spinach Pancakes
Soft yet lightly crisp pancakes made from soaked yellow moong dal blended with spinach, olive oil, garlic, and Mediterranean herbs.Think of them as a Mediterranean-Indian fusion: nutritious, filling, and easy to digest.
⏱ Time
Soaking: 4–6 hours (or overnight)
Prep: 10 minutes
Cook: 15 minutes
Total: ~30 minutes active time
🥘 Ingredients
1 cup yellow moong dal (split, skinless)
1 cup fresh spinach, chopped
1 garlic clove
1 tbsp olive oil (plus more for cooking)
½ tsp salt
¼ tsp black pepper
½ tsp dried oregano or thyme
¼ tsp cumin powder (optional, subtle warmth)
Water, as needed to blend
Optional Add-ins
Finely chopped onion or spring onion
Chopped parsley or dill
Crumbled feta (for non-vegan version)
🧑🍳 Instructions
1. Soak dal
Rinse moong dal well and soak in water 4–6 hours.
Drain completely.
2. Blend batter
Add soaked dal, spinach, garlic, olive oil, salt, pepper, oregano, and cumin to a blender.
Blend to a smooth, pourable batter (add water gradually).
3. Rest
Let batter rest 5–10 minutes.
4. Cook pancakes
Heat a non-stick pan lightly greased with olive oil.
Pour a ladle of batter and spread gently.
Cook 2–3 minutes per side until golden.
5. Serve
Serve warm with:
Greek yogurt or labneh
Lemon wedges
Fresh tomato-cucumber salad
🌿 Tips & Healthy Variations
Add grated zucchini for extra fiber
Make mini pancakes for kids
Air-fry at 180°C (350°F) for oil-free version
Store cooked pancakes in fridge up to 3 days
🧮 Nutritional Information
Calories: ~95
Protein: 6 g
Carbs: 14 g
Fat: 3 g
Fiber: 3 g
Sodium: ~120 mg