Dosa/Idli Healthy Recipe

Made with brown basmati rice flaxseeds fenugreek seeds and Decorticated whole Urad beans

Nutrition aspects

The traditional recipe is modified to meet various nutritional goals. The recipe will make 5 cups of thin batter for Dosa, or 4 cups of thick batter for Idli; yielding 15 Dosa (3 Dosa per cup of batter), or 16 Idli (4 Idli per cup of batter). These will meet the standard serving size requirements. We will use brown rice to enhance B vitamins. We will use 1:1 ratio to reduce Glycemic load, and increased soluble fiber. We will add Flax seeds to add essential fatty acid. Fenugreek seeds are added for batter fermentation, also Fenugreek seeds have been found to lower fasting blood glucose.

Ingredients

1. Uncooked Decorticated whole Urad beans (Dhuli sabut Urad): 1 Cup
2. Uncooked Brown Basmati: 1 Cup
3. Fenugreek seeds: 2 teaspoons
4. Flax Seeds: 5 Tablespoons
5. Vegetable oil spray

Method

Step 1: Wash and Urad and Basmati Rice. Soak in water in separate pans. Sprinkle Fenugreek seeds evenly on top of both pans. Presoak at room temperature for 4 to 5 hours.
Step 2: Grind Urad fine and rice coarse for Idli. For Dosa, grind both as fine. Mix all the batter. You may have to thin batter for Dosa. Ferment batter at 86º F to 90º F for eight hours.
Step 3: Making Idli
Stir in Flax seeds. Coat Idli pans with vegetable spray. Fill the (¼ cup per Idli) pans and steam cook for 20 minutes.
Making Dosa
Stir in Flax seeds. Heat a heavy griddle. Lightly spray vegetable oil. Pour 1/3rd cup of batter, spreading it out to about 10" round pancake. Cook till the color changes to opaque and done.