Spinach Dosa
by Tarla Dalal
spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images.
spinach dosa is a unique snack idea to make up for your needs of veggies in a day. Learn how to make spinach dosa for pregnancy and kids.
This spinach dosa recipe is reasonably quick and easy as it just makes use of readymade flours, and does not require fermentation also. So, those moms-to-be who suffer from acidity can also enjoy this spinach dosa for pregnancy and kids as a healthy snack.
To make spinach dosa, combine the urad dal and fenugreek seeds along with enough water in a deep bowl and soak for 2 hours. Drain well. Blend in a mixer using ½ cup of water till smooth. Transfer the urad dal-fenugreek seeds mixture into a deep bowl, add the spinach purée, whole wheat flour, salt and approx. 1 cup of water and mix very 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 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 dosa turns light brown in colour from both the sides. Serve spinach dosa immediately with sambar and coconut chutney.
An innovative dosa of whole wheat flour and urad flour fortified with spinach purée offers you a great way to top up on iron. When you are pregnant, everybody keeps telling you to have more greens, especially spinach, which is a storehouse of iron. Spinach is also rich in vitamin A and folic acid, both of which are antioxidants that help fight harmful free radicals in the body, and are also essential for the healthy development of your baby’s skin. But having spinach in the same way every day will make you bored of it. Including it in different ways, such as this palak dosa will ensure that you keep up your intake of greens without getting bored.
Diabetic who are often advised to avoid dosa because of the use of rice, can also opt for 1 keerai dosai at snack time. This dosa yields 3.2 g of fiber per dosa which is also beneficial for them to manage blood sugar levels.
heart patients, senior citizens, cancer patients and those with PCOS can also include this spinach dosa as a part of their menu. Kids who come hungry can also be served this nourishing snack instead of fried chips.
Tips for spinach dosa. 1. Wash the spinach and methi very well to get rid of all the dirt. 2. Approx. 2½ cups of chopped spinach when blanched, drained and blended in a mixer gives ½ cup of spinach purée. 3. The dosa batter should be of pouring consistency. 4. This is a soft dosa and so cooking on both sides is very important.
Enjoy spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step photos and video below.
Spinach Dosa recipe - How to make Spinach Dosa
Soaking time: 2 hours Preparation Time: Cooking Time: Total Time:
Makes 8 dosas
For Spinach Dosa
1/2 cup spinach (palak) puree , refer handy tip
1/4 cup urad dal (split black lentils)
1/2 tsp fenugreek (methi) seeds
1 cup whole wheat flour (gehun ka atta)
salt to taste
2 tsp oil for cooking
For Serving With Spinach Dosa
sambhar
coconut chutney
- Method
- Combine the urad dal and fenugreek seeds along with enough water in a deep bowl and soak for 2 hours. Drain well.
- Blend in a mixer using ½ cup of water till smooth.
- Transfer the urad dal-fenugreek seeds mixture into a deep bowl, add the spinach purée, whole wheat flour, salt and approx. 1 cup of water and mix very 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 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 dosa turns light brown in colour from both the sides.
- Repeat steps 4 to 6 to make 7 more dosas.
- Serve immediately with sambhar and coconut chutney.
Handy tip:
- Handy tip:
- Approx. 2½ cups of chopped spinach when blanched, drained and blended in a mixer gives ½ cup of spinach purée.
Spinach Dosa (Pregnancy Recipe) Video, Palak Dosa by Tarla Dalal
What is spinach dosa made of?
- Spinach dosa is made of 1/2 cup spinach (palak) puree , 1/4 cup urad dal (split black lentils), 1/2 tsp fenugreek (methi) seeds, 1 cup whole wheat flour (gehun ka atta), salt to taste and 2 tsp oil for cooking.
If you like spinach dosa
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If you like spinach dosa, also try other healthy dosa recipes like
- oats dosa recipe | oats dosa for weight loss | Indian oats dosa with urad dal | oats dosa – healthy breakfast | with 17 amazing images.
- quinoa dosa recipe | healthy quinoa dosa | quinoa urad dal and whole wheat flour dosa | with 5 images.
- wheat dosa recipe | godhuma dosa recipe | instant wheat flour dosa | healthy atta dosa | with 24 amazing images.
How to make spinach puree for spinach dosa
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To make spinach puree for spinach dosa, take a bunch of spinach, a bunch of spinach yeilds 3 cups of roughly chopped spinach and get rid of the the spinach stems. Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.
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After removing the stems, roughly chop the spinach leaves.
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Wash the leaves thoroughly under running water or in a bowl full of water. This will help in getting rid of the dirt residues on the leaves. Click here detailed recipe of how to make spinach puree.
For the batter of spinach dosa
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For the batter of spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids, add 1/4 cup urad dal (split black lentils) in a deep bowl.
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Add 1/2 tsp fenugreek (methi) seeds.
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Add enough water and allow it to soak for 2 hours.
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Drain well using a strainer and discard the water.
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Transfer it to a mixer jar and add ½ cup of water for blending.
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Blend till the mixture is smooth.
- Transfer the urad dal-fenugreek seeds mixture into a deep bowl.
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Add 1/2 cup spinach (palak) puree .
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Add 1 cup whole wheat flour (gehun ka atta).
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Add salt to taste.
- Add approx. 1 cup of water to adjust the consistency of the batter.
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Mix the batter of spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids very well. The batter should be lump free. You can add 1 to 2 tbsp of water more if required to make a batter of pouring consistency.
How to make spinach dosa
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To make spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids, heat a non-stick tava (griddle).
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Sprinkle a little water on it.
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Wipe it off gently using a muslin cloth.
- Pour a ladleful of the batter on it.
- Spread it in a circular motion to make a 175 mm. (7”) diameter thin circle.
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Smear ¼ tsp of oil over it and along the edges.
- Cook the spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids on a medium flame on one side.
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Turnover and cook till the dosa turns light brown in colour from the other side also.
- Remove the spinach dosa in a plate.
- Repeat steps to make 7 more dosas.
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Serve immediately with sambhar and coconut chutney.
Health Benefits of spinach dosa
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Spinach Dosa – an iron rich snack for pregnancy.
- Spinach, the main ingredient of this recipe, lends 1.5 mg of iron per dosa.
- Iron along with enough folate helps to prevent anaemia.
- The wheat flour and spinach make this dosa rich in fibre too, a nutrient needed to maintain digestive health.
- Along with pregnant women, kids, diabetics, heart patients and weight watchers can enjoy this dosa.
- Being soft and easy to chew, this dosa can be enjoyed by senior citizens who often have chewing problems.
- This dosa is also a good source of magnesium – a nutrient needed to maintain heart health.
Tips for spinach dosa
- Wash the spinach and methi very well to get rid of all the dirt.
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Approx. 2½ cups of chopped spinach when blanched, drained and blended in a mixer gives ½ cup of spinach purée.
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The dosa batter should be of pouring consistency.
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This is a soft dosa and so cooking on both sides is very important.
| Energy | 94 cal |
| Protein | 3.9 g |
| Carbohydrates | 16.2 g |
| Fiber | 3.2 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 962.8 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 4.8 mg |
| Folic Acid | 35.3 mcg |
| Calcium | 34.6 mg |
| Iron | 1.5 mg |
| Magnesium | 40.8 mg |
| Phosphorus | 86.3 mg |
| Sodium | 15.9 mg |
| Potassium | 138.2 mg |
| Zinc | 0.6 mg |
Would oatmeal flour work in place of whole wheat flour? We’re on gluten-free diet and low carb diet
Great way for pregnant women to get in some iron to increase their haemoglobin levels. I served it to my kids and they finished it in no time... Just plain malagapodi is also enough to serve with, on days you have no time to make coconut chutney and sambhar.