Delicious fibre-rich dosa

Serves: 2

For the dosa batter:

Oats  ½ cup or 15 gms
Split black gram (urad dal) 1 cup or 30 gms
Fenugreek seeds (methi) 2-3 gms
Salt to taste

For the stuffing:

Boiled mixed sprouts ½ cup or 15 gms

Grated carrot  1 cup or 100 gms
Grated beetroot 1 cup or 100 gms
Grated cabbage 1 cup or 100 gms
Chopped onion 1 cup or 100 gms

1 small finely chopped tomato or 50 gms
Chopped coriander 1 tbsp or 15 gms

Mustard seeds (rai) ¼ tsp

Curry leaves (kadi patta) 2 curry leaves

Turmeric powder (haldi) A pinch

Asafoetida (hing) A pinch

Oil 1 tsp or 5 gms

Salt to taste

Method of Preparation:

For the dosa batter:
1) Wash the urad dal and fenugreek seeds. Soak them in a little water for at least 2 hours.
2) Grind the oats in order to make a powder and set this aside.
3) Grind the urad dal and fenugreek seeds to a smooth paste with a little water. Cover and keep this aside for at least 4 hours. Add salt and mix well.
4) Put in the oat’s powder and urad dal mixture, in a bowl and beat the mixture well.
5) Add enough water to make a smooth batter of thick yet slightly pouring consistency.

For the stuffing:
1) Heat oil in a pan, add the mustard seeds, curry leaves and turmeric powder.
2) When the mustard seeds crackle, add the asafoetida. Add the sprouts and all the
vegetables to the tempering and mix well.
3) Divide the filling mixture into 2 equal portions and set aside.

How to proceed:
1) Heat and grease a non-stick tava (griddle) with a little oil.
2) Pour a ladleful of the batter on the tava and spread it evenly in a circular motion.
3) Drizzle a little oil on the sides to allow cooking.
4) Top with one portion of the filling mixture and spread it evenly over the dosa.
5) When the lower side of the dosa is lightly browned, fold over to make a semicircle.
6) Repeat to make 1 more dosa. Serve hot.

Nutritional Value per serving

Energy (Kcal) 185

Carbohydrate (gms) 23

Protein (gms) 12

Fat (gms) 5

Recipe Highlights: The total daily requirement of Dietary Fibre in the diet is 30 gms. The high fibre dosa ensures seven to eight grams of fibre intake of the day. Health Benefits of fibre are well studied and documented. Fibre helps to control  weight, reduces blood glucose levels and reduces  elevated serum lipid levels and the stuffing is rich in antioxidants. This healthy and tasty recipe can be included as a healthy breakfast or can be eaten at brunch with a soup.

 

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