Heart-Healthy Mysore Dosa

Experience a nutritious twist on a South Indian classic with this Heart-Healthy Mysore Dosa! Made with wholesome brown rice, protein-packed split black gram, and nutrient-rich flattened rice (poha), this recipe preserves the authentic flavor of Mysore dosa while prioritizing your heart health. The fermentation process ensures a light and airy batter, while the rich, spicy Mysore chutney—featuring red lentils, garlic, and tamarind—adds a burst of bold flavors. With just a drizzle of heart-friendly olive oil, these crispy, golden dosas are perfect for a guilt-free indulgence. Serve them hot with extra chutney or a side of steamed vegetables for a satisfying, balanced meal that's as good for your taste buds as it is for your wellness.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Split black gram (Urad dal)
• 0.25 cup Flattened rice (poha)
• 0.5 teaspoon Fenugreek seeds
• 1 teaspoon Salt
• 2 cups Water
• 2 tablespoons Olive oil
• 0.5 cup Red lentils
• 3 Red chilies
• 3 Garlic cloves
• 1 tablespoon Coriander seeds
• 0.5 teaspoon Mustard seeds
• 10 Curry leaves
• 1 teaspoon Tamarind paste

Directions

Step 1

Wash the brown rice, urad dal, and fenugreek seeds thoroughly. Soak them in water for 6-8 hours or overnight.

Step 2

Rinse the flattened rice (poha) and soak it for 30 minutes before blending.

Step 3

Drain the soaked rice and dal mixture and blend it along with the poha, adding water gradually, until you achieve a smooth batter. The consistency should be similar to pancake batter.

Step 4

Transfer the batter into a large bowl, cover, and let it ferment at room temperature for 8-12 hours or until it doubles in size.

Step 5

Once fermented, add salt to the batter and mix well.

Step 6

For the mysore chutney, dry roast the red lentils, red chilies, coriander seeds, and garlic cloves in a pan until fragrant. Allow to cool.

Step 7

Blend the roasted ingredients with a little water to form a paste. Add tamarind paste and salt to taste.

Step 8

Heat a non-stick pan or tava over medium heat and brush lightly with olive oil.

Step 9

Pour a ladleful of the dosa batter onto the pan and spread it thinly in a circular motion, forming a large circle.

Step 10

Drizzle a little olive oil around the edges and cook until the dosa turns golden brown and crispy.

Step 11

Spread a thin layer of the mysore chutney onto the dosa.

Step 12

Fold the dosa over and serve hot with additional chutney or steamed vegetables for a heart-healthy meal.

Nutrition Facts

Serving size	1231 grams (1231.0g)

Amount per serving	% Daily Value*
Calories	1222

Total Fat 35.60g	46%
Saturated Fat 5.90g	30%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2456mg	107%
Total Carbohydrate 185.00g	67%
Dietary Fiber 48.80g	174%
Total Sugars 12.80g
Protein 50.60g	101%

Vitamin D 0IU	0%
Calcium 734mg	56%
Iron 20mg	113%
Potassium 3610mg	77%

*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: 25.4%

Protein: 16.0%

Carbs: 58.6%