Protein Dosa (No‑Rice High‑Protein Dosa)

Ingredients

• 1/3 cup Toor Dal (rinsed well)
• 1/3 cup Urad Dal (rinsed well)
• 1/3 cup Moong Dal (rinsed well)
• 1/3 cup Masoor Dal (rinsed well)
• 1/3 cup Chana Dal (rinsed well)
• 2 tablespoons Rolled Oats (plain rolled oats, can use gluten‑free if needed)
• 1 teaspoon Fenugreek Seeds (optional, adds flavor and aids digestion)
• 1/2 teaspoon Salt (or to taste)
• 1 teaspoon Oil or Ghee (for cooking each dosa)

Instructions

1. Rinse and soak the dals

   Place the toor, urad, moong, masoor and chana dals in a large bowl. Rinse each dal thoroughly under running water. Add enough water to cover the dals by at least 2 inches and let them soak for 8‑10 hours (overnight).

   Time: PT5M

2. Drain and blend the soaked dals

   After soaking, drain the water using a colander. Transfer the soaked dals, oats and fenugreek seeds to a blender. Add fresh water (about 1 cup) and blend until you obtain a fine, smooth batter with no large particles.

   Time: PT5M

3. Season the batter

   Pour the batter into a clean bowl, add salt and stir gently. Adjust consistency with a little more water if needed – the batter should be pourable but not runny, similar to traditional dosa batter.

   Time: PT3M

4. Heat the tawa

   Place the cast‑iron tawa on medium‑high heat. Allow it to become hot (about 180 °C) – a few drops of water should sizzle and evaporate instantly.

   Time: PT3M

   Temperature: 180°C

5. Cook the dosa

   Lightly grease the hot tawa with a few drops of oil or ghee. Using a ladle, pour roughly 2‑3 tablespoons of batter onto the centre and spread quickly in a circular motion to a thickness of about 2 mm. Drizzle a little oil around the edges. Cook for 2‑3 minutes until the underside turns golden brown, then flip and cook the other side for another 1‑2 minutes.

   Time: PT5M

   Temperature: 180°C

6. Serve

   Slide the cooked dosa onto a plate, serve hot with coconut chutney, sambar or any accompaniment of choice.

   Time: PT2M

Nutrition Facts

Calories

116

Protein

7.5 g

Carbohydrates

18 g

Fat

1 g

Fiber

3.8 g