Stuffed Sprouts Dosa
by Tarla Dalal
A gluten free snack of dosas stuffed with protein and fibre rich sprouts together with antioxidant rich veggies like beetroot, carrots, cabbage and tomatoes. While the dosas make a great alternative to rotis for the gluten-intolerant, the nutritious stuffing is a healthy alternative to starchy potatoes! You need to plan a little ahead if you wish to make Stuffed Sprouts Dosas, because the batter needs to be fermented.
Stuffed Sprouts Dosa recipe - How to make Stuffed Sprouts Dosa
Soaking Time: 2 hours. Preparation Time: Fermenting Time: 4 hours. Cooking Time: Total Time:
Makes 4 dosas
For The Dosa Batter
1/2 cup rice (chawal) , washed and drained
3 tbsp urad dal (split black lentils) , washed and drained
5 to 7 fenugreek (methi) seeds , washed and drained
2 tbsp leftover cooked rice (chawal)
salt to taste
For The Sprouts Stuffing
1/2 cup boiled mixed sprouts (moong , chana , matki etc.)
1 tsp oil
1/4 tsp mustard seeds ( rai / sarson)
a pinch of asafoetida (hing)
4 to 5 curry leaves (kadi patta)
2 tbsp finely chopped onions
2 tbsp grated beetroot
2 tbsp grated carrot
2 tbsp grated cabbage
1/4 cup finely chopped tomatoes
1 tbsp finely chopped coriander (dhania)
1/4 tsp turmeric powder (haldi)
1 tsp chilli powder
salt to taste
Other Ingredients
1 1/4 tsp oil for greasing and cooking
For the dosa batter
- For the dosa batter
- Combine the rice, urad dal, fenugreek seeds, cooked rice and 1½ cups of water in a bowl, mix well and soak them for at least 2 hours. Drain well.
- Add ¾ cup of water and blend in a mixer to a smooth paste. Cover with a lidand keep aside to ferment for at least 4 hours.
- Add the salt and mix well. Keep aside.
For the sprouts stuffing
- For the sprouts stuffing
- Heat the oil in a broad non-stick and add the mustard seeds.
- When the seeds crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds.
- Add the onions and sauté on a medium flame for 1 minute.
- Add the mixed sprouts, beetroot, carrot, cabbage, tomatoes, coriander, turmeric powder, chilli powder and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Divide the stuffing into 4 equal portions and keep aside.
How to proceed
- How to proceed
- Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
- Pour a ladleful of the batter on the tava (griddle) and spread it in a circular motion to make a 200 mm. (8”) round dosa.
- Smear ¼ tsp of oil around the edges and cook on a medium flame till the dosa turns light brown in colour.
- Place a portion of the sprouts stuffing in the centre of the dosa and fold over.
- Repeat steps 2 to 4 to make 3 more dosas.
- Serve immediately.
| Energy | 170 cal |
| Protein | 5.5 g |
| Carbohydrates | 29.8 g |
| Fiber | 3.8 g |
| Fat | 3.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 230.1 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 11.2 mg |
| Folic Acid | 23.2 mcg |
| Calcium | 42.8 mg |
| Iron | 1.1 mg |
| Magnesium | 50.7 mg |
| Phosphorus | 129.4 mg |
| Sodium | 13.6 mg |
| Potassium | 169.2 mg |
| Zinc | 0.8 mg |
I really enjoyed the sprouts stuffing dosas. For all the health conscious, this stuffing is a good replacement to regular carbohydrate rich aloo stuffing.
As the byline says...this dosa is really Super Duper Nutritious....its like all in one dosa....super yummy and super easy..use of sprouts and loads of veggies helps to maintain weight and also provides ample nutrients to help maintain our immunity intact!