Green wave dosa

Artist's impression of green wave dosa.
Note: Image is an artist's impression.

This green dosa is a powerhouse of nutrients, especially rich in omega-3 fats, which have anti-inflammatory properties that protect your heart and other vital organs. Low in calories, it can be combined with coriander tomato chutney or Sambhar. It also contains vitamin A and fibre, an important antioxidant that helps blood glucose control for diabetics.

Prep time: 10 minutes (plus soaking and fermentation time)

Cooking time: 10 minutes

Serves: 14 dosas

Ingredients

·       Raw rice, 1 cup (100g)

·       Rolled oats, ½ cup (50g)

·       Urad dal, ¼ cup (30g)

·       Whole green moong, ¼ cup (30g)

·       Methi seeds, 1 tsp

·       Palak (spinach), cleaned, washed and chopped, ½ bunch

·       Ginger, 1 piece

·       2-3 green chillies

·       10-12 curry leaves

·       Hing, a pinch

·       Salt to taste

Method

1.     Soak rice, urad dal, whole green moong and methi seeds in water for 4-5 hours.

2.     Add oats to the soaked grains and keep for another 15-20 mins.

3.     Drain all the water, then grind the mixture to a smooth batter.

4.     Cover the batter and allow to ferment for 3-4 hours (you should see it increase in volume).

5.     Grind palak, ginger, green chillies, curry leaves and hing to a smooth paste.

6.     Mix the paste into the fermented dosa batter. Add salt as required and put the mixture aside for 10 minutes.

7.     Heat a non-stick dosa tava (or a lightly oiled cast iron pan) on a low to medium heat.

8.     Sprinkle a little water on the hot tava. Then pour on a ladle of the batter, spreading from the centre outwards.

9.     Cook the dosa till the base is golden and crispy. Then fold the dosa with a spatula and remove from the pan.

Nutritional information

Per dosa:

Calories - 55kcal

Fat - 0.4g

Carbs - 10g

Proteins - 2.2g

Fiber - 1.3mg

Omega-3 fats - 36.2mg

Vitamin A - 402.1mcg

Profile photo of nutritionist Geeta Shenoy, contributor of the diabetes-friendly green wave dosa recipe.
Geeta Shenoy

Geeta Shenoy has a rich and varied background in nutrition, with over 33 years' experience. She's the director and founder of 'Nutrition & Wellness Clinic' in Chembur, Mumbai, which she's operated since 2012. Geeta's integrative private practice offers clients both dietary advance and scientific nutrition recommendations.

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