Dosa for lunch or dinner is a welcome change in my house. Mix of rice and urad dal ( black gram dhal) makes it a perfect nutritious choice for any meal and provides all essential amino acids. Accompaniments like sambar and any chutney wakes up all the dormant tastes to life. Even a plain one is very inviting. The flavorful sour taste of dosa and volume of the batter is due to the Lactic acid bacteria and or yeast produced during fermentation. Bacteria formation happens right from the time of soaking and grinding. Leuconostoc mesenteroides, Streptococcus faecalis, Lactobacillus fermentum are the beneficial bacteria in dosa and idli batter which causes fermentation. This microbiota is similar to some of the species found in gastrointestinal area. This makes dosa a probiotic source although heat may cause the loss.
Innumerable micro flora and fauna in the intestinal area keeps us healthy by digesting and absorbing our food well. It also protects us from infections and improves our immune system. Fermentation of dosa batter enhances the nutrition of the dosa by increasing protein , vitamins, minerals, essential amino acids and fatty acids. Digestion is easy and bio-availability of nutrients is enhanced due to pre-digestion of protein. However excess use of oil while cooking can decrease digestibility. My incidental use of organic rice taught me recently that batter ferments faster and dosa doesn’t require any oil for it to leave the pan right from the first one.
- 1 c Urad dal ( Black whole dhal)
- 2c Organic white rice
- 1/4tsp Fenugreek seeds ( Methi)
- 2 Tbsp oil.
Yield: 28 , Serving size: 2
Each serving gives :
- 5gm Protein
- 30gm carbs
- 94mg Phosphorus
- 115mg potassium
- 23mg calcium
- 6mg sodium.
Soak all the ingredients in one bowl over the day and grind it after 12 hrs. Keep the batter overnight to ferment. Batter will be ready in 6 to 8 hrs. Once ready, heat the non stick pan on high flame and spread dosa batter to make dosa. Use 1/2 tsp oil or no oil as intended. Flip to the other side once it leaves the edge of the pan. Remove from fire. Sprinkle water to clean pan and spread dosa batter again to make more.
Diabetics and for weight loss: Stuff dosa with green leafy vegetables and Shredded Cabbage and eat with cucumber-coriander chutney and vegetable sambar.
Dialysis : Stuff with 75gm sauteed paneer and eat with cilantro/ cucumber chutney. Adding paneer will bring the protein to 19gm , Phosphorus 208mg.