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Indulge in the wholesome goodness of Sprouted Fenugreek Dosa, a nutritious twist to the traditional South Indian delicacy. This single-serving recipe combines the earthy flavors of horse gram lentils, the richness of hand-pounded rice, and the unique nuttiness of sprouted fenugreek seeds, all fermented to perfection. Enhanced with pumpkin purée for a touch of sweetness and a boost of vitamins, this dosa promises a delightful culinary experience that satisfies the taste buds while nourishing the body.
Benefits:
- Nutrient-rich: Packed with protein, fiber, and essential vitamins and minerals, this dosa offers a balanced nutritional profile that supports overall health and well-being.
- Gut-friendly: The fermentation process enhances digestibility and promotes gut health by increasing the bioavailability of nutrients and beneficial bacteria.
- Blood sugar regulation: The low glycemic index of horse gram lentils and fenugreek seeds helps stabilize blood sugar levels, making this dosa suitable for individuals with diabetes or those watching their carbohydrate intake.
- Immune support: Rich in antioxidants and immune-boosting nutrients, including vitamin C and iron, this dosa strengthens the immune system and enhances resilience against infections and diseases.
Scale
Ingredients
- 1/4 cup horse gram lentils (kulith), soaked for 8 hours
- 1 tablespoon urad dal/black lentils, soaked for 8 hours
- 1/2 cup hand-pounded rice (chawal), soaked for 5 hours
- 1/4 teaspoon fenugreek seeds (methi seeds), sprouted
- 1/2 tablespoon flattened rice (poha), soaked for 10 minutes before grinding
- 1/2 tablespoon pumpkin purée (or spinach purée)
- Salt, to taste
- A2 ghee, for drizzling
Instructions
Sprouting Fenugreek Seeds:
- Rinse 1/2 cup of fenugreek seeds thoroughly under cold water.
- Soak the seeds in a bowl of water overnight or for at least 8 hours.
- After soaking, drain the water and rinse the seeds again.
- Place the rinsed seeds in a clean, damp cloth or a sprouting jar with a mesh lid.
- Keep the cloth or jar in a warm, dark place for 2-3 days, rinsing the seeds twice a day with fresh water to keep them moist.
- Once the seeds have sprouted (tiny white shoots appear), they are ready to use in the salad.
Making the Dosa
- Wash and soak horse gram and urad dal for 8 hours.
- Wash and soak rice and sprouted fenugreek seeds for 5 hours.
- Soak poha for 10 minutes before grinding.
- Transfer all soaked ingredients along with pumpkin purée to a mixer grinder.
- Blend into a fine paste using little water. Add salt and mix well.
- Keep the batter aside for 6 to 8 hours for fermentation.
- Heat a pan over medium heat. Pour half of the batter onto the pan and spread it to form a thin dosa.
- Drizzle a few drops of ghee around the dosa and cook until it turns crisp.
- Repeat with the remaining batter to make another dosa.
- Serve hot with coconut chutney or dip of choice.
Notes
Power Tips and Variations:
- Adjust the consistency of the batter by adding a little water if it’s too thick.
- Experiment with different toppings like grated cheese, chopped vegetables, or cooked meat for added flavor and texture.
- Sprouted fenugreek seeds not only enhance the nutritional value but also add a subtle nutty flavor to the dosa.
Nutrition
- Calories: 250
- Fat: 2 g
- Carbohydrates: 50 g
- Fiber: 4 g
- Protein: 8 g
