Healthy Sprouts Adai Recipe: South Indian Protein Powerhouse
2 hours 25 minutes
1038 reads
About Healthy Sprouts Adai Recipe: South Indian Protein Powerhouse
This Sprouts Adai recipe offers a nutritious and flavorful twist on the classic South Indian dosa. Packed with protein-rich chana dal, green gram, and a hearty mix of sprouts (including black chickpeas, horse gram, green gram, and cowpea), this adai is a wholesome and satisfying meal any time of day.The addition of brown rice enhances both the texture and nutritional value, creating a delightful contrast with the fresh mint. It's a simple recipe that delivers big on flavor and health benefits, making it perfect for a healthy breakfast or a light yet filling dinner.This recipe is perfect for those seeking a delicious and nutritious alternative to traditional dosas, providing a boost of energy and essential nutrients. Prepare to be amazed by the vibrant flavors and the satisfyingly hearty texture!
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Recipe Time & More
Prep2 hours 10 minutes
Cook15 minutes
Total2 hours 25 minutes
Ingredients
Grains & Legumes
Sprouts & Fresh Herbs
Spices & Aromatics
- 3 Chili Pepper adjust to your spice preference, dry, red
- 1/4 cup Onion finely grated
Instructions
Preparation
- Wash and soak the chana dal, brown rice, and green gram for at least 2-3 hours, or overnight for a smoother batter. Drain the water thoroughly.
Grinding the Batter
- Combine the soaked grains and legumes, sprouts, mint leaves, and red chilies in a blender. Add water gradually while blending until a smooth, slightly thick batter is formed. Add salt to taste.
Mixing and Resting
- Transfer the batter to a bowl. Add the grated onion and mix well. Let the batter rest for at least 30 minutes to allow the flavors to meld. This step also helps create a more flavorful and easier-to-cook adai.
Cooking the Adai
- Heat a non-stick tawa (griddle) over medium heat. Lightly grease the tawa with oil. Pour a ladleful of batter onto the hot tawa, spreading it into a thin, round circle like a dosa.
Finishing Touches
- Cook for 2-3 minutes per side, or until golden brown and crispy. Add a tiny amount of oil to the sides to help them crisp up. Serve hot with your favorite chutney and sambar.
Recipe Notes
Expert Tips for the Perfect Sprouts Adai
- For a smoother batter, soak the grains for a longer time (ideally overnight).
- Adjust the consistency of the batter by adding more water if needed. The batter should be slightly thicker than dosa batter.
- Don't overcrowd the tawa; cook the adais in batches to ensure even cooking.
- Experiment with different sprout combinations to create your own unique flavor profiles!
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Recipe Nutrition
Calories: 82kcalCarbohydrates: 15gProtein: 5gSodium: 1140mgFiber: 3gSugar: 1g
Priya Satheesh
Articles: 52
5 Comments
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Looks so yummy! Excited to make it.
Looks incredible! Thanks for the details.
Such a tasty dish! Thanks for the recipe.
Absolutely scrumptious! Thanks for the recipe.
Wow, this looks fantastic!