Heart-Healthy Masala Dosa
Discover a nourishing twist on a beloved South Indian classic with our Heart-Healthy Masala Dosa recipe! Perfect for those seeking a lighter, wholesome option, this dosa features a batter made from parboiled rice, protein-rich urad dal, and fiber-packed rolled oats, combined with the gut-boosting benefits of fermented grains. The vibrant potato filling is infused with aromatic spices like turmeric, mustard seeds, curry leaves, and fresh cilantro, making it a flavorful yet low-oil alternative to traditional masala dosa. Whether served as a savory breakfast, a delicious brunch, or a light dinner, this recipe is ideal for health-conscious foodies who want the bold flavors of Indian cuisine without compromising on heart health. Ready in under an hour after fermentation, these crisp, golden crepes are sure to add a nutritious boost to your plate!
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Recipe Information
Ingredients
- 1 cup Parboiled rice
- 0.5 cup Urad dal (split black gram)
- 0.5 teaspoon Fenugreek seeds
- 0.5 cup Old-fashioned rolled oats
- 2 medium Potatoes
- 1 medium Onion
- 1 Green chili
- 1 inch piece Ginger
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Mustard seeds
- 10 Curry leaves
- 1.5 teaspoons Salt
- 1 tablespoon Extra-virgin olive oil
- 2 tablespoons Chopped cilantro
- 2 cups Water
Instructions
Step 1: Rinse the parboiled rice, urad dal, and fenugreek seeds under cold water. Soak them in 2 cups of water for about 4 hours.
Step 2: After 4 hours, drain the soaked rice and dal mixture. Transfer to a blender, add the oats, and blend with enough fresh water to make a smooth batter. The consistency should be that of pancake batter.
Step 3: Transfer the batter into a large bowl and add 1 teaspoon of salt. Cover and let it ferment overnight or for about 10-12 hours in a warm place.
Step 4: Boil the potatoes until tender. Peel and mash them. Set aside.
Step 5: In a pan, heat the olive oil over medium heat. Add mustard seeds and let them pop. Add chopped onion, green chili, ginger, and curry leaves. Sauté for 3-4 minutes until the onions become translucent.
Step 6: Add the turmeric powder and the mashed potatoes, and stir well. Season with 0.5 teaspoon of salt. Cook for another 5 minutes. Remove from heat and stir in the chopped cilantro.
Step 7: Heat a non-stick pan or cast-iron griddle on medium-high heat. Lightly grease with a few drops of olive oil.
Step 8: Pour a ladle of dosa batter onto the center of the griddle and spread outwards in circular motion to form a thin crepe.
Step 9: Drizzle a few drops of olive oil around the edges. Cook until the bottom turns golden brown, about 2-3 minutes.
Step 10: Place some potato filling on one half of the dosa and fold the other half over to form a semi-circle. Serve immediately.
Nutrition Facts
Calories |
1430 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.6 g | 28% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3650 mg | 159% | |
| Total Carbohydrate | 264.2 g | 96% | |
| Dietary Fiber | 47.9 g | 171% | |
| Total Sugars | 14.1 g | ||
| Protein | 54.8 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 714 mg | 55% | |
| Iron | 22.5 mg | 125% | |
| Potassium | 4845 mg | 103% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
