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

Ingredient Substitutions

• Instead of Toor Dal: Split peas
• Instead of Urad Dal: Black lentils
• Instead of Moong Dal: Yellow split peas
• Instead of Masoor Dal: Red lentils
• Instead of Chana Dal: Bengal gram
• Instead of Rolled Oats: Quick oats
• Instead of Fenugreek Seeds: Kasuri methi (dry leaves)
• Instead of Salt: Sea salt
• Instead of Oil or Ghee: Vegetable oil, Coconut oil

Equipment Needed

• Large bowl for soaking
• Colander or fine mesh strainer
• Blender or mixer‑jar
• Measuring cups and spoons
• Cast‑iron tawa or non‑stick griddle
• Spatula
• Ladle
• Plate for serving

Critical Steps — Do Not Skip

• Rinse and soak the dals thoroughly
• Blend to a fine, smooth batter
• Maintain proper tawa temperature before spreading batter

Chef Tips from the Video

• For extra flavor, add a pinch of cumin seeds to the batter before blending.
• A small amount of ginger‑garlic paste can be mixed in for a savory twist.

Troubleshooting

Storage

Refrigerator: Store the leftover batter in an airtight container for up to 2 days.

Freezer: Not recommended – the texture changes after freezing.

Room temperature: Do not keep batter at room temperature for more than 2 hours.

Make-Ahead Tips

• The batter can be prepared the night before and refrigerated for up to 48 hours.
• Give the refrigerated batter a quick stir before using; add a splash of water if it thickens.