Heart-Healthy Mysore Dosa
Elevate your dosa game with this "Heart-Healthy Mysore Dosa" recipe, a nourishing twist on the beloved South Indian classic. Made with wholesome brown rice, protein-packed split black gram, and gut-friendly fenugreek seeds, this dosa is as nutritious as it is delicious. The fermented batter ensures a fluffy, crisp texture, while a fiery Mysore chutney crafted from roasted red lentils, red chilies, and aromatic spices adds a flavorful punch. Lightly cooked with olive oil, this heart-healthy recipe is perfect for anyone seeking a guilt-free indulgence that’s rich in fiber, plant protein, and essential nutrients. Serve it fresh off the skillet, paired with extra chutney or steamed vegetables for a wholesome, satisfying meal that supports your health goals without compromising on taste.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Split black gram (Urad dal)
- 0.25 cup Flattened rice (poha)
- 0.5 teaspoon Fenugreek seeds
- 1 teaspoon Salt
- 2 cups Water
- 2 tablespoons Olive oil
- 0.5 cup Red lentils
- 3 Red chilies
- 3 Garlic cloves
- 1 tablespoon Coriander seeds
- 0.5 teaspoon Mustard seeds
- 10 Curry leaves
- 1 teaspoon Tamarind paste
Instructions
Wash the brown rice, urad dal, and fenugreek seeds thoroughly. Soak them in water for 6-8 hours or overnight.
Rinse the flattened rice (poha) and soak it for 30 minutes before blending.
Drain the soaked rice and dal mixture and blend it along with the poha, adding water gradually, until you achieve a smooth batter. The consistency should be similar to pancake batter.
Transfer the batter into a large bowl, cover, and let it ferment at room temperature for 8-12 hours or until it doubles in size.
Once fermented, add salt to the batter and mix well.
For the mysore chutney, dry roast the red lentils, red chilies, coriander seeds, and garlic cloves in a pan until fragrant. Allow to cool.
Blend the roasted ingredients with a little water to form a paste. Add tamarind paste and salt to taste.
Heat a non-stick pan or tava over medium heat and brush lightly with olive oil.
Pour a ladleful of the dosa batter onto the pan and spread it thinly in a circular motion, forming a large circle.
Drizzle a little olive oil around the edges and cook until the dosa turns golden brown and crispy.
Spread a thin layer of the mysore chutney onto the dosa.
Fold the dosa over and serve hot with additional chutney or steamed vegetables for a heart-healthy meal.
Nutrition Facts
Calories |
1222 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.6 g | 46% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2456 mg | 107% | |
| Total Carbohydrate | 185.0 g | 67% | |
| Dietary Fiber | 48.8 g | 174% | |
| Total Sugars | 12.8 g | ||
| Protein | 50.6 g | 101% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 734 mg | 56% | |
| Iron | 20.3 mg | 113% | |
| Potassium | 3610 mg | 77% | |
*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.
