Adai , Diabetic Adai Recipe
by Tarla Dalal
healthy adai recipe | diabetic adai | Indian style dalia adai without rice | Indian snack for diabetes | With 27 amazing images.
healthy adai is a nourishing South Indian snack which can be made on a weekday as well as on a weekend, and you will find the whole family flocking around the stove for more of this hot snack.
Adai is a very popular snack in parts of South India, where it is served as breakfast or as a snack or for supper. Traditionally, this dosa-like snack is made with a batter of rice and lentils, flavoured with chillies, pepper and other ingredients. If you are looking for a healthy adai, here’s the recipe.
In this Indian style dalia adai without rice, we have substituted rice with broken wheat, which not only matches up to the original in terms of flavour but also gives a unique texture that is absolutely delectable.
To make healthy adai, combine the broken wheat, green moong dal, masoor dal, urad dal and fenugreek seeds in a deep bowl and soak in enough water for 2 hours. Drain well. Blend them in a mixer along with approx. ¾ cup of water to a coarse mixture. Transfer the mixture into a deep bowl, add the onions, asafoetida, ginger-green chilli paste, coriander, turmeric powder, curry leaves and salt and mix well. Heat a non-stick tava (griddle), sprinkle a little water on it and wipe it off gently using a muslin cloth. Pour a ladleful of the batter on it and spread it in a circular motion to make a 125 mm. (5”) diameter thin circle. Smear 1/8 tsp of oil over it and along the edges and cook on a medium flame till the adai turns golden brown in colour from both the sides. Serve immediately.
Diabetics can have 2 of these Indian style dalia adai without rice for breakfast, to meet their nutrient requirements. Healthy individuals, heart patients, senior citizens and even kids would love to indulge in this healthy adai.
Pregnant women and those women with PCOS who are looking forward to losing weight should include this diabetic adai in their diet. Serve it with a healthy green chutney to square up your meal of the day.
This protein rich Indian style dalia adai without rice is a wise choice for all vegetarians who wish to enjoy a traditional meal to nourish their body cells, tissues and muscles. The broken wheat (dalia) is a good source of fibre and will also aid in giving a high satiety which will avoid binge eating.
Tips for healthy adai. 1. Add water gradually while making the batter. The batter should be of pouring consistency and of coarse texture. 2. While making the adai, spread the batter in a circular motion only in one direction. Spreading clockwise and anti-clockwise both might form lumps in the adai.
Enjoy healthy adai recipe | diabetic adai | Indian style dalia adai without rice | Indian snack for diabetes | with step by step photos and recipe below.
Adai , Diabetic Adai Recipe recipe - How to make Adai , Diabetic Adai Recipe
Soaking time: 2 hours Preparation Time: Cooking Time: Total Time:
Makes 15 adai
For Adai
1/2 cup broken wheat (dalia)
1/4 cup green moong dal (split green gram)
2 tbsp masoor (split red lentil) dal
2 tbsp urad dal (split black lentils)
1 tsp fenugreek (methi) seeds
1/4 cup finely chopped onions
a pinch of asafoetida (hing)
1 tsp ginger-green chilli paste
2 tbsp finely chopped coriander (dhania)
1/4 tsp turmeric powder (haldi)
1 tbsp chopped curry leaves (kadi patta)
salt to taste
3 tsp oil for cooking
- Method
- Combine the broken wheat, green moong dal, masoor dal, urad dal and fenugreek seeds in a deep bowl and soak in enough water for 2 hours. Drain well.
- Blend them in a mixer along with approx. ¾ cup of water to a coarse mixture.
- Transfer the mixture into a deep bowl, add the onions, asafoetida, ginger-green chilli paste, coriander, turmeric powder, curry leaves and salt and mix well.
- Heat a non-stick tava (griddle), sprinkle a little water on it and wipe it off gently using a muslin cloth.
- Pour a ladleful of the batter on it and spread it in a circular motion to make a 125 mm. (5”) diameter thin circle.
- Smear 1/8 tsp of oil over it and along the edges and cook on a medium flame till the adai turns golden brown in colour from both the sides.
- Fold over to make a semi-circle.
- Repeat steps 4 to 7 to make 23 more adais. .
- Serve immediately.
Like healthy Adai
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Method for healthy Adai
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To make healthy adai recipe | diabetic adai | Indian style dalia adai without rice | Indian snack for diabetes | in a deep bowl, put the broken wheat (dalia). Health information. High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body.
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Add the green moong dal (split green gram). Health information. Moong dal or green moong dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells and is pregnancy friendly. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation.
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Add the masoor dal. Health information. 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.
- Add the urad dal. Health information. 1 cup of cooked urad dal gives 69.30% of your daily requirement of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells.
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Add the fenugreek seeds.
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Soak in enough water.
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Stir the mixture to ensure that all the dals are under water. Soak for 2 hours.
- This is what the mixture looks like after soaking.
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Drain the mixture.
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Transfer the drained mixture to a blender.
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Add 3/4 cup water.
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Blend to a coarse mixture.
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Pour the mixture in a deep bowl.
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Add the chopped onions.
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Add the asafoetida (hing).
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Add the ginger green chilli paste.
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Add the coriander.
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Add the turmeric powder.
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Add the curry leaves.
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Add salt to taste.
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Mix well.
How to proceed for healthy adai
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To make healthy adai | diabetic adai | Indian style dalia adai without rice | Indian snack for diabetes | heat a non-stick tava (griddle), sprinkle a little water on it and wipe it off gently using a muslin cloth.
-
Pour a ladleful of the batter on it and spread it in a circular motion to make a 125 mm. (5”) diameter thin circle.
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Smear 1/8 tsp of oil over it and along the edges and cook on a medium flame till the adai turns golden brown in colour.
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Flip over.
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Fold healthy adai | diabetic adai | Indian style dalia adai without rice | Indian snack for diabetes | over to make a semi-circle. Repeat steps 4 to 7 to make 14 more adais.
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Serve healthy adai | diabetic adai | Indian style dalia adai without rice | Indian snack for diabetes | hot with healthy green chutney.
| Energy | 53 cal |
| Protein | 2.2 g |
| Carbohydrates | 8.3 g |
| Fiber | 0.8 g |
| Fat | 1.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 44 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 0.8 mg |
| Folic Acid | 8.4 mcg |
| Calcium | 10.4 mg |
| Iron | 0.6 mg |
| Magnesium | 15.6 mg |
| Phosphorus | 42.9 mg |
| Sodium | 2.3 mg |
| Potassium | 82.3 mg |
| Zinc | 0.2 mg |
Thank you very much for your Diabetic Adai recipe. I find it not only tasty, but nutricious/filling as well. Occasionally I have experimented and would like to share these with you. When millets were not available, I have added boiled rice, plain rice, roasted oats, jowar/Ragi powder etc. I have tried adding all dals/lentils in small mixed quantities ….like Tur, Moong, Masur, Black Udad (whole), green gram, yellow chana, kabuli chana, chowli, etc. Added greens like Palak, Methi, Moringa, Pudine etc. For spice, added green chilli, dhania, curry leaves, Hing, Turmeric powder, Jeera powder, etc. The results were found good. Thank you for the recipe!!!
super healthy and tasting good..
Hi Tarlaji, I am big fan of ur recipes. Simple to cook yet delicious n nutritious. I tried Adai today mrng. Very tasty. Initial adai was difficult to remove. I added little oil to battar. It made making adai easier. It is small tip for novice cook like me.
Hi I am looking for Healthy Vegan Breakfast Recipes Healthy Vegan lunch Recipes & Healthy Vegan Snacks Recipes Please Regards yazad
Adai is so delicious, my husband is Indian and he introduced me to your fantastic food!! This is one of my favorites :) It''s hard to eat right with diabetes, but when you have tasty recipes to choose from it makes things so much easier!!! 12 years ago when I was diagnosed with diabetes I didn''t know how much of an impact it would have on my life... I''d pay over $5000/year in supply costs.. I was worried sick my children may not develop normally, I''d always be worrying about the possible future complications.. I''d find it hard to stay motivated to continue treatment. My friend told me about a Doctor she saw on Oprah.. she said the Doctor created a program on how to reverse diabetes, I found it at http://goawaydiabetes.org I''m frickin tired of worrying about syringes, pens, lancets, pump sets, blood work, IV''s so I''ve been giving it a try... Results so far: My fasting blood sugars were 230-250 range, three weeks after following the program I''m in the 120s.. I''m hoping to get into the 70s and stay there for good. Everything is coming into normal ranges but I think I''ll always be diabetic for life. If I don''t follow the protocol I''ll go back to my old numbers right? Has anyone else tried the program? If so how did it work for you I''d really like to hear.. Thanks so much!
Adai.. my favourite.. and a perfect breakfast to start your day.. I found this recipe very healthy.. As Adai is mostly made with rice.. but in this recipe it is replaced by broken wheat.. just too good..