Heart-Healthy Masala Dosa

Transform your favorite South Indian comfort food into a guilt-free indulgence with this Heart-Healthy Masala Dosa recipe! Bursting with flavor and packed with nourishing ingredients, this recipe swaps traditional elements for wholesome alternatives like rolled oats in the batter, boosting fiber content and supporting heart health. The dosa features a golden, crispy crepe made from a gently fermented blend of parboiled rice, urad dal, and fenugreek seeds, paired with a spiced potato filling seasoned with turmeric, mustard seeds, fragrant curry leaves, and fresh cilantro. Cooked in a drizzle of extra-virgin olive oil, this lighter take on the classic masala dosa is perfect for a healthy breakfast or light dinner. Serve it with your favorite chutneys for a soul-satisfying, nutrient-rich meal that caters to your taste buds and your wellness goals!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Parboiled rice
• 0.5 cup Urad dal (split black gram)
• 0.5 teaspoon Fenugreek seeds
• 0.5 cup Old-fashioned rolled oats
• 2 medium Potatoes
• 1 medium Onion
• 1 Green chili
• 1 inch piece Ginger
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Mustard seeds
• 10 Curry leaves
• 1.5 teaspoons Salt
• 1 tablespoon Extra-virgin olive oil
• 2 tablespoons Chopped cilantro
• 2 cups Water

Directions

Step 1

Step 1: Rinse the parboiled rice, urad dal, and fenugreek seeds under cold water. Soak them in 2 cups of water for about 4 hours.

Step 2

Step 2: After 4 hours, drain the soaked rice and dal mixture. Transfer to a blender, add the oats, and blend with enough fresh water to make a smooth batter. The consistency should be that of pancake batter.

Step 3

Step 3: Transfer the batter into a large bowl and add 1 teaspoon of salt. Cover and let it ferment overnight or for about 10-12 hours in a warm place.

Step 4

Step 4: Boil the potatoes until tender. Peel and mash them. Set aside.

Step 5

Step 5: In a pan, heat the olive oil over medium heat. Add mustard seeds and let them pop. Add chopped onion, green chili, ginger, and curry leaves. Sauté for 3-4 minutes until the onions become translucent.

Step 6

Step 6: Add the turmeric powder and the mashed potatoes, and stir well. Season with 0.5 teaspoon of salt. Cook for another 5 minutes. Remove from heat and stir in the chopped cilantro.

Step 7

Step 7: Heat a non-stick pan or cast-iron griddle on medium-high heat. Lightly grease with a few drops of olive oil.

Step 8

Step 8: Pour a ladle of dosa batter onto the center of the griddle and spread outwards in circular motion to form a thin crepe.

Step 9

Step 9: Drizzle a few drops of olive oil around the edges. Cook until the bottom turns golden brown, about 2-3 minutes.

Step 10

Step 10: Place some potato filling on one half of the dosa and fold the other half over to form a semi-circle. Serve immediately.

Nutrition Facts

Serving size	1531.9 grams (1531.9g)

Amount per serving	% Daily Value*
Calories	1430

Total Fat 21.60g	28%
Saturated Fat 3.60g	18%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 3650mg	159%
Total Carbohydrate 264.20g	96%
Dietary Fiber 47.90g	171%
Total Sugars 14.10g
Protein 54.80g	110%

Vitamin D 0IU	0%
Calcium 714mg	55%
Iron 23mg	125%
Potassium 4845mg	103%

*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.

Source of Calories

Fat: 13.2%

Protein: 14.9%

Carbs: 71.9%