Protein Rich Soy Dosa Recipe
Description:
If you’re looking for a quick, healthy breakfast to start your day, the Protein Rich Soy Dosa is the perfect option. This nutritious dish combines overnight soaked Urad dal (black gram) with the goodness of soy flour and rice flour to create a light yet filling dosa, rich in proteins and fiber. Soy flour, a powerhouse of nutrients, is not only an excellent source of plant-based protein but also a rich source of omega-3 fatty acids, minerals, and fiber, making it beneficial for managing blood sugar levels. Since soy is a cholesterol-free, low-fat protein source, it rivals meat or eggs in protein quality, offering a heart-healthy alternative. Whether you pair it with a Karnataka-style Goraikai Kara (spicy ridge gourd chutney) or any chutney of your choice, this dosa will surely add both health and flavor to your breakfast.
Cuisine: South Indian
Course: South Indian Breakfast
Diet: High Protein Vegetarian
Ingredients:
| Ingredients | Quantity |
|---|---|
| Soy flour | 1/4 cup |
| White Urad Dal (Whole), soaked overnight | 1/4 cup |
| Rice flour | 3/4 cup |
| Water | 1 cup (divided) |
| Salt | To taste |
| Oil | To smear on dosa |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~150 kcal (depends on oil used) |
| Protein | ~7-8 grams |
| Carbohydrates | ~30 grams |
| Fiber | ~4 grams |
| Fat | ~3 grams |
| Cholesterol | 0 mg |
Preparation Time:
| Time | Duration |
|---|---|
| Preparation Time | 10 minutes |
| Cooking Time | 20 minutes |
| Total Time | 30 minutes |
Instructions:
-
Soak the Urad Dal: Start by soaking the white Urad dal in water for about 4 hours or overnight. The longer the dal soaks, the softer it will be for grinding.
-
Grind the Urad Dal: After soaking, drain the water from the dal and grind it into a smooth paste, adding about 1/4 cup of water as needed to get the right consistency. The paste should be fine, yet pourable.
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Prepare the Batter: In a large mixing bowl, combine the ground Urad dal, rice flour, and soy flour. Mix them well. Slowly add the 3/4 cup of water, stirring continuously until the batter reaches a smooth, dosa-like consistency. If needed, adjust the water to ensure the batter is not too thick.
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Season the Batter: Add salt to taste and stir it well into the batter, ensuring an even distribution.
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Heat the Dosa Tawa: Heat a non-stick or cast-iron tawa (griddle) on medium-high heat. You can test the temperature by sprinkling a drop of water on the surface. If it sizzles, the tawa is ready.
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Cook the Dosa: Take a ladleful of the batter and pour it onto the center of the hot tawa. Quickly spread the batter in a circular motion, working outward from the center. You should have a thin, even layer of batter on the tawa.
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Smear Oil: Drizzle a little oil along the edges and on top of the dosa to help it crisp up.
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Cook Until Brown: Let the dosa cook for about 2-3 minutes, until the edges start to turn golden brown and the bottom is crisp. Flip the dosa and cook the other side for another 1-2 minutes, until both sides are light brown and crispy.
-
Serve: Once the dosa is ready, remove it from the tawa and serve it hot with Karnataka-style Goraikai Kara or any chutney of your choice.
Tips for Perfect Soy Dosa:
- Consistency of the Batter: The batter should be thin, just like traditional dosa batter. If it’s too thick, add a bit more water. A thinner batter will result in crispier dosas.
- Soaking the Dal: For the best results, soak the Urad dal overnight. This not only softens the dal but also helps in fermentation, which adds a tangy flavor to the dosa.
- Adjusting Heat: Make sure the tawa is not too hot when you pour the batter. A very hot tawa can cause the dosa to burn quickly without cooking properly. Moderate heat works best.
- Chutney Pairings: This dosa pairs well with spicy chutneys such as coconut chutney, tomato chutney, or the tangy Goraikai Kara (spicy ridge gourd chutney).
Serving Suggestions:
- Serve these Protein Rich Soy Dosas with any chutney of your choice for a complete, nutritious breakfast.
- You can also pair them with a vegetable curry or sambar for a hearty meal.
This Protein Rich Soy Dosa Recipe is not only quick and easy to prepare, but it’s also loaded with plant-based protein and essential nutrients, making it a great choice for anyone looking to maintain a healthy and balanced diet. The inclusion of soy flour adds a rich, nutty flavor and a good dose of protein, which makes this dosa a filling option for breakfast or even a light dinner.
