Heart-Healthy Traditional Thosai
A nutritious twist on a South Indian classic, the 'Heart-Healthy Traditional Thosai' combines wholesome ingredients to deliver bold flavors without compromising your health goals. This recipe replaces white rice with fiber-rich brown rice and incorporates rolled oats for added heart-health benefits. The fermentation process enhances its signature tangy taste, while fenugreek seeds and urad dal (black gram lentils) ensure a protein-packed punch. Cooked with a light touch of sesame oil, each thosai boasts a crisp, golden surface and delicate texture that pairs perfectly with sambar, coconut chutney, or vegetable curry. Simple to prepare and irresistibly delicious, this low-fat, high-fiber thosai is a must-try for mindful eaters craving a traditional, guilt-free indulgence – ideal for breakfast, lunch, or dinner.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Split urad dal (black gram lentils, hulled)
- 0.5 teaspoon Fenugreek seeds
- 2 tablespoons Old-fashioned rolled oats (for added fiber)
- 0.75 teaspoon Salt
- 2 cups Water
- 1 tablespoon Sesame oil (for cooking, use sparingly)
Instructions
1. Rinse the brown rice and urad dal separately under cold water until the water runs clear. Soak the brown rice and urad dal in separate bowls for 6-8 hours or overnight. Add fenugreek seeds to the urad dal during soaking.
2. After soaking, drain the rice and dal. In a blender, combine the soaked rice, urad dal with fenugreek, and rolled oats. Add water gradually and blend until you achieve a smooth, slightly thick batter. The batter should have a similar consistency to pancake batter.
3. Transfer the batter to a large bowl. Add salt and mix well. Cover the bowl loosely and let the batter ferment for 8-12 hours in a warm place until it doubles in volume. Fermentation gives the thosai its characteristic tangy flavor.
4. Once fermented, gently stir the batter to mix. If the batter is too thick, add a little water to adjust the consistency.
5. Heat a non-stick or cast-iron skillet over medium heat. Lightly grease the skillet with a few drops of sesame oil using a silicone brush or a paper towel.
6. Pour a ladleful of batter onto the center of the skillet. Use the back of the ladle to spread the batter in a spiral motion, creating a thin dosa. Cook on medium heat until the edges begin to lift and the bottom turns golden brown.
7. Drizzle or spray a few more drops of sesame oil around the edges, flip the thosai, and cook the other side for 30 seconds. Remove from the skillet and repeat with the remaining batter.
8. Serve the heart-healthy thosai warm with sambar, coconut chutney, or a side of vegetable curry.
Nutrition Facts
Calories |
742 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1834 mg | 80% | |
| Total Carbohydrate | 114.5 g | 42% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 1.1 g | ||
| Protein | 32.4 g | 65% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 196 mg | 15% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 1130 mg | 24% | |
*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.
