Stuffed Moong Sprouts Dosa
by Tarla Dalal
If you love tacos, wraps and just veggie-loaded snacks, you will love this stuffed dosa too! The Stuffed Moong Sprouts Dosa is a filling breakfast that provides a good wallop of protein (for healthy cells), calcium (for healthy bones) and iron (for haemoglobin). It is also an innovative and tasty way to consume left-over sprouts, fortified with veggies like cabbage and carrot and flavoured with peppy chaat masala!
Stuffed Moong Sprouts Dosa recipe - How to make Stuffed Moong Sprouts Dosa
Preparation Time: Cooking Time: Total Time:
Makes 4 dosas
For The Dosas
1 cup leftover sprouted moong (whole green gram)
4 tbsp rice flour (chawal ka atta)
salt to taste
For The Stuffing
1/2 cup boiled , peeled and mashed potatoes
2 tbsp grated carrot
2 tbsp grated beetroot
2 tbsp grated cabbage
2 tbsp finely chopped onions
1/4 cup finely chopped tomatoes
1 tsp oil
1/4 tsp mustard seeds ( rai / sarson)
2 to 3 curry leaves (kadi patta)
a pinch of turmeric powder (haldi)
a pinch of asafoetida (hing)
1 tbsp finely chopped coriander (dhania)
1/2 tsp chaat masala
salt to taste
Other Ingredients
1 1/4 tsp oil for greasing and cooking
For Serving
coriander green garlic chutney
Method
For the dosas
For the stuffing
How to proceed
For the dosas
- For the dosas
- Combine the sprouts with ¾ cup of water and blend in a mixer to a smooth paste.
- Transfer the paste into a bowl, add the rice flour and salt and mix well so that no lumps remain. Allow the batter to stand for 15 minutes.
- Add ¼ cup of water to make a batter of dropping consistency. Keep aside.
For the stuffing
- For the stuffing
- Heat the oil in a broad non-stick pan and add the mustard seeds.
- When the seeds crackle, add the curry leaves, turmeric powder and asafoetida and sauté on a medium flame for 30 seconds.
- Add all the vegetables, coriander, chaat masala and salt, mix well and cook on a medium flame for 1 minute.
- Divide the stuffing into 4 equal portions and keep aside.
How to proceed
- How to proceed
- Heat and grease a non-stick tava (griddle) using ¼ tsp of oil.
- Pour a ladleful of the batter and spread it evenly in a circular motion to make a 150 mm. (6”) diameter circle.
- Drizzle ¼ tsp of oil along the sides and cook till the dosa is brown in colour.
- Place a portion of the stuffing on one half of the dosa and fold over to make a semi-circle.
- Repeat steps 2 to 4 to make 3 more dosas.
- Serve immediately with coriander green garlic chutney.
Nutrient values per dosa
| Energy | 132 cal |
| Protein | 4.9 g |
| Carbohydrates | 21 g |
| Fiber | 3.8 g |
| Fat | 3.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 238.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 13.8 mg |
| Folic Acid | 106.5 mcg |
| Calcium | 37.6 mg |
| Iron | 1 mg |
| Magnesium | 33.7 mg |
| Phosphorus | 103.8 mg |
| Sodium | 47.5 mg |
| Potassium | 208 mg |
| Zinc | 0.7 mg |
Outbrain
Protein filled dosa stuffed with a filling of beetroot, carrot and potatoes.