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    Home » Savory Breakfast Recipes

    Vegan Moong Egg Sandwich

    Published: Jun 6, 2022 by Richa 26 Comments

    Jump to Recipe   Print Recipe

    Vegan Moong Egg Sandwich! The viral TikTok egg sandwich made with mung bean egg stuffed with spinach and cheese! Vegan Soyfree Nutfree recipe.

    a stacked moong egg sandwich filed with spinach and cheese as well as vegetables

    Moong Dal Egg Sandwiches – We’ve all tried tofu egg sandwiches and chickpea egg salad sandwiches  and then there is that viral vegan tiktok egg sandwich that was inspired from Korean egg sandwiches.

    Well, I’d say it’s time to use one of my favorite Indian staple ingredients to create our favorite lunch sandwich – lentils. Moong Dal lentils aka skinned split mung beans or petite yellow lentils, to be precise. Soaked moong dal when blended makes a smooth batter that makes great thin omelets!

    This vegan moong dal sandwich is my vegan spin on the viral titktok egg sandwich recipe. We blend some moong dal with some secret ingredients into an eggy batter, fry it up in the pan, add buttered toast and a gorgeous spinach filling as well as some vegan cheese. Fry, fold over, flip and serve.

    filled spinach and cheese vegan egg sandwiches stacked on a plate

     What is Moong Dal:

    Just in case you wondered: Moong Dal Lentils are a staple in Indian cuisine. They are commonly served as dal like moong tadka using the Indian tempering method, or in soups or curries along with roti, paratha or steamed rice. They are also used to make thin pancakes like Chilla or the batter used to make fritters.

    Moong dal protein is one of the main ingredients in just egg! But moong dal is cheap, unprocessed food and makes a ton of batter. Trust me, once you take a bit of that cheesy eggy sandwich goodness, it will all make perfect sense.

    stacked vegan moong egg sandwich on a plate

    why will you love this vegan egg sandwich with moong dal egg!

    • it’s easy to make ahead
    • it uses wholesome ingredients
    • its Soyfree and nutfree. Can be gluten-free with gluten-free bread
    • it’s versatile. Use the moong dal batter to make thin or thick egg breakfast options
    • you can also use the batter to make waffles! Add 1 tsp baking powder. Add veggies or the spinach filling and mix and make waffles

    More Savory vegan breakfast:

    • Savory Chickpea Flour Veggie Pancakes and Breakfast Sandwich
    • Mediterranean Chickpea Salad Sandwich
    • Breakfast Burritos
    • Chickpea Flour Frittata GF Soy-free
    • Vegan Omelet with Mung bean GF Soy-free
    • Indian Tofu Scramble – Bhurji GF
    • Chickpea Chilaquiles Gf Soy-free
    • Chickpea scramble rolls Soyfree

    Print Recipe
    5 from 6 votes

    Moong Egg Sandwich

    Moong Egg Sandwich! The viral TikTok egg sandwich made with mung bean egg stuffed with spinach and cheese! Vegan Soyfree Nutfree recipe.
    Prep Time10 mins
    Cook Time35 mins
    Total Time45 mins
    Course: Breakfast
    Cuisine: American
    Keyword: vegan egg sandwich, viral tiktok egg sandwich
    Servings: 4
    Calories: 323kcal
    Author: Vegan Richa

    Ingredients

    For the egg:

    • 1 cup (204 g) moong dal , split and skinned mung beans) sometimes labelled as petite yellow lentils, soaked overnight
    • 1/4 teaspoon salt
    • 1 teaspoon kala namak or Indian sulfur salt
    • 1/4 teaspoon onion powder
    • 1/4 teaspoon garlic powder
    • 1/4 teaspoon black pepper
    • 1/2 teaspoon turmeric
    • 1 1/4 cup (295.74 ml) water or use 1/2 cup of light coconut milk + 1/2 of cup of water. Or use cashew milk (blend 3 tablespoons of cashews with 1 cup of water that will be your light cashew milk)

    For the spinach and cheese filling:

    • 1/2 teaspoon oil
    • 6 ounces (170.1 g) of spinach frozen spinach thawed and squeezed a little bit
    • 1/2 teaspoon garlic powder
    • 1/2 teaspoon salt
    • 1/2 teaspoon pepper flakes
    • 1/4 cup chopped red bell pepper
    • 1/2-1 cup (56 g) of vegan cheese I like to use a mix of mozzarella and cheddar
    • bread slices

    Instructions

    • Soak your moong dal overnight or atleast 4 hours if you haven't already. Drain and add to a blender. Add the rest of the ingredients with one cup of water and blend.
    • Blend for 15 seconds then wait for 15 seconds and blend again for 15 seconds. Repeat this three or four times and then check the consistency of the batter. You want it to be like a thin egg mixture.
    • If the batter is too thick, then your egg will be like pancakes so we need a thin batter. Add water 1-2 tablespoons at a time and blend again until you get a thin batter.Blend again for another 30 seconds and then set aside.
    • Make your spinach filling: Add 1/2 teaspoon of oil to a skillet then add the spinach, garlic, salt, pepper flakes, and bell pepper to the skillet and cook until the excess moisture of the spinach is gone and bell peppers are slightly cooked. 3-5 mins. Then take off heat and set aside.
    • Make the sandwich: Heat a good nonstick skillet over medium heat. Brush some oil over it.
    • Once the skillet is evenly hot, pour the batter about 1/2 cup to 2/3 cup of the batter, also it depends on the size of the skillet, so pour the batter in the middle of the skillet, and then move the skillet to move the batter to cover the rest of the skillet.
    • You want the size of your thin omelet to be the width of 2 bread slices.
    • Once it is spread, put two bread slices on the omelet. cover and cook for 3-4 minutes or until the egg is fully cooked on the bottom. Then flip the omelet so that the bread slides are on the skillet. (You can butter the bread slices on that side before flipping for a golden  grilled bread)
    • Now fold over the excess side of the omelet inwards and add your filling of choice. Most of the time I just add some vegan cheese and it turns out amazingly.
    • Add some of the spinach mixture and cheese on both sides and then fold over then press and cook until the cheese melts and sticks to the sandwich.
    • Take off heat and serve immediately. Serve with dressing or sauces of choice or some breakfast potatoes.

    Video

    Notes

    • Storage : The batter can be stored for up to 5 days. Just put it in mason jar and put it in the fridge.
    • Don’t have Moong dal? Use split red lentils as a substitute. 
    • Filling options: Use any other fillings of choice like vegan ham or other deli meat or bacon and some thinly sliced vegetables.
    • Tips; You want to soak the moong dal for at least six hours. 
    • You don't want to do to overfill the sandwich because then the cheese won't melt as vegan cheeses are usually temperamental.

    Nutrition

    Nutrition Facts
    Moong Egg Sandwich
    Amount Per Serving
    Calories 323 Calories from Fat 54
    % Daily Value*
    Fat 6g9%
    Saturated Fat 1g6%
    Sodium 720mg31%
    Potassium 317mg9%
    Carbohydrates 51g17%
    Fiber 8g33%
    Sugar 3g3%
    Protein 18g36%
    Vitamin A 4454IU89%
    Vitamin C 24mg29%
    Calcium 113mg11%
    Iron 4mg22%
    * Percent Daily Values are based on a 2000 calorie diet.

    Ingredients:

    •  moong dal / mung dal- split and skinned mung beans, also labeled as petite yellow lentils – we soak them then blend them. Can’t find moong dal?, use split red lentils
    • to make the lentil “eggs” taste eggy we add some kala namak – Indian sulfur salt
    • onion powder and garlic powder enhance the savory taste of the eggs
    •  turmeric lends the lentil eggs that signature color
    • to blend the lentils you can use water or light coconut milk and 1/2 of cup of water, or use cashew milk(add 3 tablespoons of cashews to the water to soak and blend with one cup of water (So that will be your light cashew milk))
    • filling: I like sauteed spinach, bell pepper and melty vegan cheese sauteed with garlic, salt, and pepper flakes
    • for the bread just use your favorite sandwich bread, Whatever you have kicking around.

    Tips:

    • The batter can be stored for up to 5 days. Just put it in a mason jar and put it in the fridge.
    • You want to soak the moong dal for at least six hours.
    • Use any other fillings of choice like vegan ham or other deli meat or bacon and some thinly sliced vegetables.
    • You don’t want to overfill the sandwich because then the cheese won’t melt as vegan cheeses are usually temperamental.

    ingredients needed for making vegan moong egg sandwich

    moong dal in a blender with a small dish with spices on the side

    moong daal in a blender with water and spices

    Soak your moong dal overnight if you haven’t already. Drain and add to a blender. Add the rest of the ingredients with one cup of water and blend.

    blended lentils egg mixture ready to be fried in the pan

    Blend for 15 seconds then wait for a few seconds and blend again for 15 seconds. Repeat this three or four times and then check the consistency of the batter. You want it to be like a thin egg mixture.

    Add water 1-2 tablespoons at a time and blend again until you get a thin batter.

    If the batter is too thick, then your egg will be like pancakes so we need a thin batter. Blend again for another 30 seconds and then set aside.

    spinach, garlic and chili pepper in a black sauteeing pan

    Make your spinach filling: Add 1/2 teaspoon of oil to a skillet then add the spinach, garlic, salt, pepper flakes, and bell pepper to the skillet and cook until the excess moisture of the spinach is gone and bell peppers are slightly cooked. 3-5 mins. Then take off heat and set aside.


    spinach and tomatoes in a black sauteeing pan

    spinach and tomatoes in a black sauteeing pan

    blended split yellow beans frying in a sauteeing pan

    Make the sandwich: Heat a good nonstick skillet over medium heat. Brush some oil over it.

    Once the skillet is evenly hot, pour the batter about 1/2 cup to 2/3 cup of the batter, also it depends on the size of the skillet, so pour the batter in the middle of the skillet, and then move the skillet to move the batter to cover the rest of the skillet.

    fried vegan eggs in a sauteeing pan topped with bread slices

    You want the size of your  omelet to be the width of 2 bread slices.

    Once it is spread, put two bread slices on the omelet. cover and cook for 3-4 minutes or until the egg is fully cooked on the bottom. Then flip the omelet so that the bread slides are on the skillet. (You can butter the bread slices on that side before flipping for a golden  grilled bread)

    bread slices frying in a sauteeing pan topped with vegan omelette

    Now fold over the excess side of the omelet inwards .process shot of vegan fold over tiktok egg sandwich being made in a white sauteeing pan

    Add your filling of choice. Most of the time I just add some vegan cheese and it turns out amazingly.

    filling being added to bread slices topped with tomatoes and spinach

    Add some of the spinach mixture and cheese on both sides and then fold over then press and cook until the cheese melts and sticks to the sandwich.

    vegan omelette being topped with spinach tomatoes and cheese shreds

    Take off heat and serve immediately.

    freshly cooked vegan fold over egg sandwich in white pan

    slacked spinach and cheese vegan egg sandwich on a white plate

     

     

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    1. Candice Castle

      October 14, 2022 at 4:59 pm

      5 stars
      This recipe turned out so well! I have also changed the spinach filling depending on what I have on hand – lacking sweet red peppers, I used jalapeños and grated carrots. I will repeat that substitution, which was tasty! Another great savory breakfast option. Thank you!

      Reply
      • Vegan Richa Support

        October 18, 2022 at 11:02 am

        It’s perfect for switching it up, right?

        Reply
    2. JB

      October 14, 2022 at 10:09 am

      5 stars
      I didn’t make the flip sandwiches but used as burrito fill. Pretty good!

      Reply
      • Vegan Richa Support

        October 18, 2022 at 9:39 am

        Nice idea 🌯

        Reply
    3. Sherri B

      June 25, 2022 at 6:39 am

      5 stars
      I made these this morning and was honestly surprised that they worked perfectly, exactly as written! It took me a bit to get around to making them because I was afraid it would be more complicated than it looked, but it was very easy. Moong dal is a new ingredient to me and I absolutely love being able to use it like this!

      Reply
      • Vegan Richa Support

        June 28, 2022 at 9:16 am

        excellent!

        Reply
    4. Bev

      June 11, 2022 at 7:53 pm

      I want to see you flip the omelet & two slices of bread at the same time – big disaster here. The second try I cut the omelet & did 2 smaller pieces but – not a huge success. I was so excited to try this. Waaaaaah.

      Reply
      • Richa

        June 11, 2022 at 8:46 pm

        I posted a video here https://www.instagram.com/reel/CejHa5LrLBG/?igshid=YmMyMTA2M2Y=

        You can just dip each slice in the batter and cook them on both sides like a French toast. Then add the filling and cheese if using and sandwich and serve.

        Reply
    5. Chris

      June 11, 2022 at 4:15 pm

      5 stars
      I made this sandwich today. I did a 94 mile bike ride and was starving by the time I arrived home. I had prepped the batter last night. I subbed in hemp milk as well as asparagus, mushrooms and garlic scapes. I put it on a gf bagel. I didn’t use cheese as I’m not a big fan of vegan cheese but can see how it elevates the dish. It was simple to make and the steps were super easy to follow. This is going to be a post ride sandwich from now on!
      The moong bean “egg” can also be used as a base for other dishes. Thank you SO much for this recipe! I’ve posted the link on my fb page and in my bean group!

      Reply
      • Richa

        June 11, 2022 at 8:47 pm

        Yay!

        Reply
    6. Lisa

      June 11, 2022 at 2:53 pm

      I bought green moong dal (according to the packaging) on accident. Will the flavor be way off?

      Reply
      • Richa

        June 11, 2022 at 8:49 pm

        Not much in Flavor but the color will change.
        Lentil or bean batters are used to make savory crepes or pancakes in Indian cuisine. So all lentils work. Just don’t think of it as omelet and they’ll be a savory sandwich toast thing

        Reply
    7. Trin

      June 08, 2022 at 11:03 am

      5 stars
      Wowed! Made this for breakfast after I saw your post last night and soaked the moong beans. I used sourdough garlic bread and smoked Gouda sliced cheese. Both husband and I said this is a keeper!
      Thank you,
      Trina

      Reply
      • Vegan Richa Support

        June 09, 2022 at 3:27 pm

        perfect, thanks

        Reply
    8. Gina

      June 07, 2022 at 3:29 pm

      Many thanks for this recipe, Richa. I have loved moong dal since discovering it while living overseas for many years, and I make it often. Indian friends and colleagues have told me moong dal is considered to be like “chicken soup” is considered to be in other cultures, in being comforting and nutritious; love that. And here is another delicious way to use moong, which I look forward to trying.

      Reply
      • Vegan Richa Support

        June 09, 2022 at 3:18 pm

        so cool, thanks for the feedback

        Reply
    9. Susan

      June 07, 2022 at 7:18 am

      If substituting split red lentils for moong dal would they be soaked? If so how long?
      Thank you

      Reply
      • Vegan Richa Support

        June 09, 2022 at 3:17 pm

        yes, the same time

        Reply
    10. Katharina Dulckeit

      June 06, 2022 at 11:04 am

      Hi, sounds fabulous. Only thing is, we’re oil free.Do you have any tips or tricks to suggest?

      Reply
      • Richa

        June 08, 2022 at 11:23 am

        Is you use a good non stick skillet you might not need any oil. My current ozeri and caraway pans release everything even without oil.
        And broth to sauté the spinach

        Reply
    11. Shellie

      June 06, 2022 at 9:44 am

      We love moong dal eggs and have them often. I always soak them overnight. This one day I didn’t soak them. I rinsed and threw them in a high speed blender and they came out perfect. I do still soak them, but in a pinch a high speed blender does the trick.

      Reply
      • Richa

        June 06, 2022 at 2:35 pm

        Yes definitely works in high speed blender. I like the soaked flavor. It’s much more neutral!

        Reply
        • Shellie

          June 06, 2022 at 4:33 pm

          I agree. That’s why I still soak as well. 🙂 I’m looking forward to trying these with the spinach and cheese filling. Sounds delicious.

          Reply
          • Vegan Richa Support

            June 08, 2022 at 8:45 am

            yay

            Reply
          • Belinda

            June 08, 2022 at 11:59 pm

            Hi how much fresh spinach to use if I don’t have frozen?

            Reply
            • Vegan Richa Support

              June 09, 2022 at 3:50 pm

              just a little over half a pound

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