Green wave dosa
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
· 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
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.
Calories - 55kcal
Fat - 0.4g
Carbs - 10g
Proteins - 2.2g
Fiber - 1.3mg
Omega-3 fats - 36.2mg
Vitamin A - 402.1mcg
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