A wholesome and protein-packed South Indian pancake made from a blend of rice and mixed lentils. Crispy on the outside and soft inside, this savory crepe is a nutritious breakfast or dinner option, often served with avial or jaggery.
Prep15 min
Cook30 min
Soak240 min
Servings4
Serving size: 1 serving
484cal
16gprotein
76gcarbs
Ingredients
1 cup Idli Rice (Parboiled rice is ideal for this recipe.)
0.5 cup Toor Dal (Also known as split pigeon peas.)
0.5 cup Chana Dal (Also known as split bengal gram.)
2 tablespoon Urad Dal (Also known as split black gram.)
5 piece Dried Red Chillies (Adjust quantity based on your preferred spice level.)
A fluffy, savory omelette packed with the vibrant flavors of India. Finely chopped onions, tomatoes, and green chilies are whisked with eggs and aromatic spices for a quick, satisfying, and protein-rich breakfast.
Fiber-rich Adai with a protein-packed omelette - a soul-satisfying and energy-giving start to your day.
This tamil dish is perfect for breakfast. With 718.49 calories and 32.59g of protein per serving, it's a muscle-gain option for your meal plan.
13gfat
2 tablespoon
Coriander Leaves
(Finely chopped.)
0.25 teaspoon Asafoetida (Also known as hing.)
0.5 teaspoon Turmeric Powder (Adds color and a warm hue.)
1.5 teaspoon Salt (Adjust to taste.)
4 tablespoon Sesame Oil (Also known as gingelly oil. Used for cooking the adai.)
0.75 cup Water (For grinding the batter. Use more or less as needed.)
Instructions
1
Soak Lentils and Rice (4-6 hours)
In a large bowl, combine the idli rice, toor dal, chana dal, and urad dal.
Rinse the mixture under cool running water 3-4 times until the water runs clear.
Add the dried red chillies to the bowl. Cover everything with at least 3 inches of fresh water.
Let the mixture soak for a minimum of 4 hours, or up to 6 hours. Do not over-soak, as it can make the adai too soft.
2
Grind the Batter (10 minutes)
Drain the soaking water completely.
Transfer the soaked rice, lentils, and red chillies to a high-speed blender or wet grinder.
Add the chopped ginger and salt.
Grind into a thick, coarse batter, adding about 1/2 to 3/4 cup of fresh water sparingly, a little at a time, only as needed to help the blades move. The final texture should be slightly gritty, similar to fine semolina, not a smooth paste.
3
Season the Batter (5 minutes)
Transfer the ground batter to a large mixing bowl.
Add the finely chopped onion, curry leaves, coriander leaves, asafoetida, and turmeric powder.
Mix thoroughly with a spoon or your hand until all ingredients are well combined. The batter should be thick but pourable. It is now ready to use; no fermentation is required.
4
Cook the Adai (2-3 minutes per adai)
Heat a cast-iron tawa or non-stick skillet over medium heat. The tawa is ready when a sprinkle of water sizzles and evaporates instantly.
Grease the tawa lightly with a few drops of sesame oil.
Pour a ladleful (about 1/2 cup) of batter onto the center of the tawa.
Using the back of the ladle, spread the batter in a circular motion to form a pancake about 6-7 inches in diameter. It should be thicker than a regular dosa.
Drizzle about 1 teaspoon of oil around the edges. For a classic crispy adai, make a small hole in the center and add a drop of oil there to help it cook evenly.
Cook for 2-3 minutes on medium heat, until the bottom is golden brown and crispy, and the edges begin to lift from the pan.
5
Flip and Serve (1-2 minutes per adai)
Carefully flip the adai using a flat spatula.
Press down gently and cook the other side for another 1-2 minutes until it's cooked through and has golden-brown spots.
Remove from the tawa and repeat the process with the remaining batter, greasing the tawa as needed.
Serve hot with coconut chutney, avial, or a piece of jaggery and a dollop of white butter.
234cal
16gprotein
5gcarbs
16gfat
Ingredients
4 piece Large Egg (Bring to room temperature for a fluffier result.)
0.25 cup Red Onion (Finely chopped.)
0.25 cup Tomato (Deseeded and finely chopped.)
1 piece Green Chilli (Finely chopped. Adjust to your spice preference.)
2 tbsp Coriander Leaves (Finely chopped, plus extra for garnish.)
0.25 tsp Turmeric Powder (Adds color and a mild earthy flavor.)
0.25 tsp Red Chilli Powder (Optional, for extra heat.)
0.25 tsp Garam Masala (For a warm, aromatic finish.)
2 tbsp Milk (Optional, helps make the omelette tender.)
0.5 tsp Salt (Adjust to taste.)
0.25 tsp Black Pepper (Freshly ground is best.)
2 tsp Ghee (Can be substituted with butter or oil.)
Instructions
1
Prepare the Egg Mixture
In a medium-sized bowl, crack the 4 eggs. Add the milk (if using), turmeric powder, red chilli powder, garam masala, salt, and black pepper.
Using a fork or a whisk, beat the mixture vigorously for 1-2 minutes until it is light, well-combined, and slightly frothy. This incorporates air and is key to a fluffy omelette.
2
Add Vegetables
Add the finely chopped onion, deseeded tomato, green chilli, and coriander leaves to the whisked eggs.
Gently mix everything together until just combined. Avoid over-mixing at this stage.
3
Cook the First Omelette
Heat 1 teaspoon of ghee in an 8-inch non-stick skillet over medium heat. The pan is ready when a drop of water sizzles.
Pour half of the egg mixture into the pan. Swirl gently to spread it into an even circle.
Cook for 2-3 minutes, until the edges begin to set and the bottom is a light golden brown. You can lift an edge with a spatula to check.
