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Urad Dal and Rice Dosa

Many cultures consider rice to be a staple grain because it contains vital carbohydrates that provide the body energy even though it contains less protein than other cereals. Carbohydrates can keep you energized and satisfied and are important for fueling exercise. Rice, particularly white rice, generally gets digested easily because it is low in fat and fiber, and so it’s better to eat brown or semi-brown rice. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins. Urad dal, also known as black gram, is high in protein, fibre, and minerals. It's a versatile ingredient that can be used in many dishes. Urad dal is high in protein compared to other legumes and is a good source of both soluble and insoluble fibre. It also contains iron, which can help increase energy levels, calcium, phosphorus, and magnesium, which are vital for strong bones and teeth, potassium, which can help reduce cholesterol levels and improve heart health, and zinc as well as niacin, thiamine, riboflavin, and other B vitamins. The antioxidants in urad dal help protect the body against free radicals and strengthen the immune system. Urad dal has a low glycaemic index, making it suitable for maintaining stable blood sugar levels.

Recipe credit: Darshana Muzumdar

Serves 4 people as a part of an Indian meal.

Ingredients

  • 2 cups rice (a less starchy variety like sonamasuri works well)
  • 1 cup urad dal (black gram dal)
  • 2-2½ tsps rock salt
  • Groundnut oil to fry

Method

  • Wash and soak the dal and rice separately for two to three hours.
  • Grind the dal first using as little water as possible till it is very fine and frothy.
  • Grind the rice separately again using as little water as possible until it is really fine.
  • Mix the two, and salt, adding a little more water to make the batter of a semi-liquid consistency.
  • Keep covered for three to four hours to allow it to ferment and rise slightly.
  • Heat a flat frying pan and add a teaspoon of oil spreading it evenly all over the middle part of the surface of the pan.
  • Beat the batter well and then spread a ladleful of it starting from the middle of the pan moving around in a circular manner to make a thin circle.
  • Cover with a lid and let it cook for about two minutes.
  • Check to see if it is lightly brown and comes off from the sides easily.
  • Flip and cook the other side till it is slightly brown too.
  • Serve with a dry chutney/fresh coconut chutney or a dry chana dal chutney. Check for the recipes in the chutneys section.

For the Whole-Food Plant-Based (WFPB) version:

Use brown rice and urad dal with the skin on. Add 1/2 fresh coconut (grated) while grinding to avoid using oil for frying.

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