Pizza is often seen as an indulgent meal cheesy, comforting, and heavy. But what if you could enjoy your favourite flavours with a base that’s wholesome, light, and actually good for you? That’s where moong dal pizza comes in. This fusion-style dish swaps out traditional dough for a base made from soaked and blended yellow lentils, turning pizza into something both nutritious and fun.
Moong dal is known for being light on the stomach and rich in protein, making it an ideal alternative for pizza crust. The base holds together well and gives a mild nutty flavour that pairs beautifully with savoury sauces, vegetables, and cheese. It also happens to be naturally gluten-free, making it a great choice for anyone looking to cut down on refined flour or carbs.
You can make the base on a non-stick pan or bake it in the oven, and the toppings are completely customisable, go full veggie, add paneer, or even include leftover chicken or tofu. Here’s how you can make a moong dal pizza that’s crisp, tasty, and nourishing, all in five easy steps.
Step 1: Soak and blend the moong dal for the base
Take one cup of yellow moong dal, rinse it well under running water, and soak it in water for four to five hours or overnight. Once the dal is well soaked, drain the excess water and add the dal to a blender. Add a little water (just enough to blend) along with salt, a pinch of turmeric, a green chilli, and a small piece of ginger. Blend into a smooth, thick batter. The consistency should be slightly thicker than dosa batter, similar to pancake batter.
Step 2: Cook the moong dal base like a thick pancake
Heat a non-stick tawa or pan and drizzle a bit of oil. Pour a ladle of the batter and spread it gently into a thick round base, just like a small pizza. Keep the thickness around half a centimetre to ensure it holds together. Cover and cook on low to medium flame for 3–4 minutes. Once the underside is golden and cooked, flip and cook the other side as well. When both sides are done, remove and place it on a plate or baking tray. Repeat for the remaining batter.
Step 3: Prepare your sauce and toppings
You can use any pizza sauce homemade or store-bought. To make it at home, sauté some garlic in olive oil, add chopped tomatoes, salt, pepper, oregano, and simmer until thick. For toppings, go with chopped onions, capsicum, sweet corn, olives, or anything you prefer. You can also add grated paneer or cooked shredded chicken for added protein. Grate your choice of cheese, mozzarella or processed cheese works well for that melty texture.
Step 4: Assemble the pizza and add cheese
Take your cooked moong dal base and spread a generous layer of pizza sauce on top. Add your toppings evenly and sprinkle cheese over the entire surface. You can also add some chilli flakes and mixed herbs at this stage for that signature pizza flavour. If using a pan, place a lid and cook on low until the cheese melts. If using an oven, bake the topped pizza at 180°C for about 10 minutes, or until the cheese is bubbly and slightly golden.
Step 5: Slice and serve hot with your favourite dip
Once the cheese has melted and the base is crisp at the edges, take out the pizza and let it cool for a minute or two. Slice into wedges and serve hot. You can pair it with a classic pizza dip, chilli garlic sauce, or even a fresh mint chutney for an Indian twist. It’s best enjoyed fresh, but leftover slices can be reheated on a pan or in the oven.
Moong dal pizza is a delightful fusion that proves healthy eating doesn’t have to be boring. It lets you enjoy the essence of pizza while giving your body the nourishment of lentils. The recipe is easy, quick, and incredibly flexible, great for both kids and adults. Once you try it, this protein-rich version might just become your new favourite way to enjoy pizza night without the guilt.
