If you thought the typical South Indian breakfast – steaming dosas are just about carbs, think again. While regular dosas are made out of split black gram and rice, there are other varieties loaded with proteins and high nutritional values for that morning energy. We bring you two such recipes that would need no fermentation.
Moong Dal Dosa or Pesarattu:
A staple in Andhra Pradesh and Telangana, this dosa made out of green moong or sometimes with yellow moong dal is usually served with ginger chutney and sambar. Green moong dal is a power house of nutrition. It is packed with Vitamin C, K, calcium, potassium, copper, zinc. What’s more, low on calories, high on protein, fibre and antioxidants this dosa serves as an absolute delight for those recovering from a bout of fever or digestion issues.
Recipe:
250 gms of green moongdal
2 tbsps of raw rice
3 green chillies
1 small piece of ginger
Ghee or oil as required
Salt as required
For Toppings:
2 onions, finely chopped
2 tbsp of cumin
2 green chillies, finely chopped
Method:
Soak green moongdal and rice together overnight in water
Grind it into a thick batter with required amount of water. Add salt.
Heat the tawa, spread the batter gently into a dosa.
Sprinkle onions, cumin, green chillies generously.
Roast it on both sides with desi ghee for that extra flavor.
Serve hot with ginger chutney.
Adai:
We are all aware that different types of pulses or dal are a rich source of protein. Adai is one such dosa made out of different lentils channa dal, toor dal, moong dal, urad dal and rice in right amounts. This thick pancake kind of dosa is a regular breakfast or a dinner item in many households of Tamil Nadu. If you are looking yummy dosa packed with nutritional values and feel full for longer hours go for it.
Urad Dal or Black Gram: This lentil is a rich source of vitamin B, folic acid, calcium, magnesium and potassium besides good protein.
Moong Dal or Green Gram: Green gram is packed with vitamin C, K, calcium, potassium, copper, zinc. What’s more, low on calories, high on protein, fibre and antioxidants.
Channa Dal or Bengal Gram: Channa Dal is not just high in protein but also a great source of fibre. Zinc, folate, calcium and protein are available in abundance in this dal and are highly recommended for weight loss.
Toor Dal: Toor dal contains folic acid and rich in carbs for that morning energy. Rich in high dietary fibre, protein it is known to prevent constipation and regulate gut health.
Recipe:
1 cup raw rice
1 cup par boiled rice
½ cup Bengal gram
¼ cup Toor dal
¼ cup yellow moong dal
¼ cup urad dal
3 onions, finely chopped
4 red chillies
Asofetida
Fistful of curry leaves
Salt to taste
Method:
Soak rice and dhal separately overnight. First grind the red chillies with salt, asafoetida and then add rice.
Grind it into a coarse paste. Add all dals, little water and grind it into thick batter.
Add finely chopped onions, curry leaves to the batter.
Spread it evenly on a hot tawa. Make a small hole in the middle of dosa.
Roast on both sides with enough oil.
Serve hot with coconut chutney or avail or sambar.
