Adai, Protein Rich Adai Recipe
by Tarla Dalal
Adai, an all-time favourite South Indian snack , comprises a mix of different dals soaked and ground along with rice and spices to make a batter, which is cooked into thick pancakes. Add Adai to your meal to elevate the protein quotient to great heights!
Dals are good, inexpensive sources of protein. Cereals and pulses lack an amino acid each, which makes it essential to combine them in a balanced way to improve the protein quality. This logic plays out beautifully in the recipe of Adai, a traditional south Indian recipe to be treasured.
Adai, Protein Rich Adai Recipe recipe - How to make Adai, Protein Rich Adai Recipe
Soaking time: 2 hours Preparation Time: Cooking Time: Total Time:
Makes 15 adais
1/2 cup raw rice (chawal)
1/4 cup toovar (arhar) dal
1/4 cup chana dal (split bengal gram)
1/4 cup urad dal (split black lentils)
5 to 6 whole dry kashmiri red chillies , broken into pieces
a pinch of asafoetida (hing)
2 tbsp freshly grated coconut
1/4 cup grated carrot
1/4 cup finely chopped cabbage
1/2 cup finely chopped onions
1/4 cup finely chopped coriander (dhania)
1 tbsp finely chopped curry leaves (kadi patta)
salt to taste
3 3/4 tsp oil for cooking
- Method
- Clean, wash and soak the rice, dals and dry red chillies in enough water for 2 hours.
- Drain and blend in a mixer to a coarse paste using approx. 1¼ cups of water.
- Transfer the mixture into a deep bowl, add all the remaining ingredients and mix well.
- Heat a non-stick tava (griddle), sprinkle a little water on the tava (griddle) 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 175 mm. (7”) diameter thin circle.
- Smear ¼ tsp of oil over it and along the edges and cook on a medium flame till the adai turns golden brown in colour and crisp.
- Turnover and cook on another side as well.
- Fold over to make a semi-circle.
- Repeat with the remaining batter to make 14 more adais.
- Serve immediately.
| Energy | 73 cal |
| Protein | 2.7 g |
| Carbohydrates | 10.7 g |
| Fiber | 1.7 g |
| Fat | 2.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 77.8 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 3 mg |
| Folic Acid | 14 mcg |
| Calcium | 14.4 mg |
| Iron | 0.5 mg |
| Magnesium | 18.1 mg |
| Phosphorus | 55.6 mg |
| Sodium | 6.5 mg |
| Potassium | 101.9 mg |
| Zinc | 0.3 mg |
Hey I have tried this recipie in my diet and it was super tasty easy and healthy and quick recipe I loved it and my mom also love it thank you share more like this😍
I loved this attractive coloured adai. I followed the recipe exactly and everyone in my family enjoyed. Pls do keep sharing more and more healthy recipe like this one. tx.
I made some minor modifications to the recipe and it worked great for me! I added a tsp of methi seed while soaking the lentils, since it aids digestion. Also, I only added onions in the vegetables section since I was running short of time. It is an excellent breakfast option or whenever you want to keep your meal light.