Moonga Udhak Recipe | Green Gram Mylk Recipe

Whole Food Plant Based Recipes

Thu Apr 23, 2020

Vegan Moong Mylk Recipe

Green gram mylk is perfect when you have a long morning of hard work ahead of you!

The early summer morning beverage that’s been in fashion for the last few centuries in Karnataka, green gram mylk or moonga udhak is a drink prepared from roasted moong dal and jaggery. Udhak means water in Konkani, and mylk is the name for plant based milk. Green gram mylk is perfect when you have a long morning of hard work ahead of you! Here’s to a good cup of tradition from the grinding stone!

Recipe by Prathima Prashanth, Health Coach & Plant-based Cooking Expert,

Whole Food Plant Based Moonga Udhak Recipe

Course: Beverage; Snack; Dessert; Dairy Alternative
Cuisine: Udupi Recipe from Coastal Karnataka in South India
Prep Time: 5 minutes
Cook Time: 2 minutes
Servings: 1 glass


2 tsp Hesaru Kaalu / Sabut Moong / Whole Green Gram
1 tsp Almonds
1/4 cup Date Syrup
1/4 tsp Elaichi / Cardamom Powder
3/4 glass Water


  1. Dry roast moong dal on low flame on iron tava till it gives nice aroma. Be careful not to let it get burnt or browned too much! See Nutrition Science Highlights for WFPB Moonga Udhak below for details.
  2. Blend roasted moong dal and almonds together without water. Once it is powdered, add date syrup, cardamom powder, and water. Blend together to get delicious Moonga Udhak of milk-like consistency.
  3. Garnish with a dash of cardamom powder and serve chilled. Remember to stir before serving, as solids may separate within a few minutes if kept standing.

Plant Based Chef Pro Tips for Best Moonga Udhak Recipe

  1. Use cinnamon powder, clove powder, mint leaves, black pepper powder, and ground ginger paste, for a variety of flavours!

Nutrition Science Highlights for WFPB Moonga Udhak Recipe

  1. Why not honey, sugar or jaggery? Sugar and Jaggery are processed foods. Although jaggery is healthier than brown sugar, which, in turn, is healthier than white sugar, all forms of processed foods are unhealthy when compared to whole plant foods. Honey is healthwise as good as jaggery, which isn't saying much. In addition to not being very healthy, honey production kills millions of bees every year, affecting our environment adversely. The best sweetener alternative is a whole fruit or dry fruit. The easiest method of using these is date syrup, as it does not involve peeling or chopping.
  2. What's wrong with roasting? The brown color we get on roasting whole grains, tubers, legumes, or nuts is due to the formation of carcinogenic AGE compounds. We can reduce the formation of these compounds by roasting on a low flame, adding spices and herbs, and removing browned portions of rotis / flatbread before serving and enjoying them.
  3. Why not dairy? Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!
  4. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder,, PHC Lifestyle Clinic & Plant-based Kitchen


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