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A savory Goan pancake made from whole green moong dal and rice, packed with fresh onions, cilantro, and green chilies. It's a healthy, protein-rich breakfast that's naturally gluten-free and comes together quickly after a few hours of soaking the lentils, with no fermentation required.
Soak Dal and Rice
Grind the Batter
Prepare the Final Batter
A savory Goan pancake made from whole green moong dal and rice, packed with fresh onions, cilantro, and green chilies. It's a healthy, protein-rich breakfast that's naturally gluten-free and comes together quickly after a few hours of soaking the lentils, with no fermentation required.
This goan recipe takes 40 minutes to prepare and yields 4 servings. At 345.5 calories per serving with 13.88g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack or lunch.
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Cook the Muga Polo
Flip and Finish
Serve
Add 1/4 cup of finely grated carrots, cabbage, or finely chopped spinach to the batter for extra nutrition and flavor.
Increase the number of green chilies to 3-4 or add 1/2 teaspoon of red chili powder to the batter for an extra kick.
For a softer, more protein-focused polo, you can omit the rice. The texture will be less crispy and more like a traditional chilla.
For added flavor, prepare a tempering of 1/2 tsp mustard seeds, 1/2 tsp cumin seeds, and a pinch of asafoetida in 1 tsp of oil. Pour this over the batter and mix before making the polos.
Whole moong dal is an excellent source of vegetarian protein, which is essential for muscle repair, growth, and overall body function.
The combination of whole lentils and rice provides significant dietary fiber, which aids digestion, promotes gut health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
This recipe is made from naturally gluten-free ingredients (lentils and rice), making it a safe and delicious option for individuals with celiac disease or gluten sensitivity.
Moong dal is a good source of essential minerals like potassium, magnesium, iron, and copper, as well as B vitamins like folate, which are vital for energy production and overall health.
One serving of Muga Polo (2 polos) contains approximately 250-280 calories, primarily from the lentils, rice, and a small amount of oil used for cooking. It's a relatively low-calorie and filling meal.
Yes, Muga Polo is very healthy. It is rich in plant-based protein and fiber from the moong dal, naturally gluten-free, and made with minimal oil. It provides sustained energy and is a balanced, nutritious option for any meal.
You can soak the dal and rice overnight. However, it's best to grind the batter and use it fresh. If you must store it, it can be refrigerated in an airtight container for up to 24 hours, but the taste and texture are optimal when made fresh.
This usually happens if the pan (tawa) is not hot enough before you pour the batter, or if it's not well-seasoned or adequately greased. Ensure the tawa is on a steady medium heat and is lightly oiled before making each polo.
Yes, you can. The rice adds a slight crispness and structure to the polo. Without it, the polo will be softer and more delicate, similar to a pesarattu or chilla.
They are very similar lentil crepes. Muga Polo is the Goan version, which is typically made slightly thicker and often includes onion and coconut mixed into the batter. Pesarattu is from Andhra Pradesh, is usually served thinner and crispier, and is often topped with chopped onions rather than having them mixed in.
This recipe goes great with these complete meals
A classic Goan-style stir-fry, known as 'fugath', featuring succulent prawns and crisp-tender cabbage. This quick and easy dish is tempered with mustard seeds and curry leaves, and finished with fresh coconut for a light, flavorful, and healthy weeknight meal.
A classic Goan delicacy featuring fresh clams cooked in a semi-dry, spiced coconut masala. This dish perfectly balances spicy, tangy, and sweet flavors, bringing the taste of the Goan coast to your table.
A comforting Goan-style curry where eggs are gently poached in a fragrant, tangy coconut gravy. This coastal classic is quick to make and pairs beautifully with steamed rice for a wholesome meal.
A classic Goan vegetarian curry featuring tender white peas simmered in a fragrant, roasted coconut and spice masala. This tangy and savory dish is a coastal favorite, perfect with Goan pav or steamed rice.
