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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.
For 4 servings
Soak Lentils and Rice (4-6 hours)
Grind the Batter (10 minutes)
Season the Batter (5 minutes)
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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.
This south_indian recipe takes 285 minutes to prepare and yields 4 servings. At 353.93 calories per serving with 13.38g of protein, it's a moderately challenging recipe perfect for breakfast or brunch or dinner.
Cook the Adai (2-3 minutes per adai)
Flip and Serve (1-2 minutes per adai)
Enhance the nutritional value by adding finely chopped vegetables like spinach, grated carrots, cabbage, or drumstick leaves (murungai keerai) to the batter before cooking.
For a healthier twist, replace half of the idli rice with millets like foxtail millet (thinai) or kodo millet (varagu). Ensure you soak the millets along with the rice and lentils.
If you prefer a softer adai, similar to an uttapam, you can increase the quantity of urad dal to 1/4 cup and grind the batter to a slightly smoother consistency.
Adapted versions of this recipe for specific dietary needs:
The combination of toor, chana, and urad dal makes Adai an excellent source of plant-based protein, crucial for muscle building, tissue repair, and overall body function.
Lentils and rice provide a significant amount of dietary fiber, which aids in digestion, prevents constipation, and helps maintain stable blood sugar levels.
Adai is rich in complex carbohydrates that break down slowly, providing a steady supply of energy throughout the day and preventing sudden energy spikes and crashes.
This dish is packed with essential minerals like iron, magnesium, and potassium from the lentils, and antioxidants from spices like turmeric and asafoetida.
Yes, Adai is very healthy. It's made from a combination of lentils and rice, making it rich in plant-based protein and dietary fiber. The fiber aids digestion and promotes satiety, while the protein is essential for muscle repair and growth. It's a well-balanced, gluten-free meal.
A single Adai (approximately 95g) contains around 150-180 calories, depending on its size and the amount of oil used for cooking. This makes it a nutritious and moderately caloric option for a meal.
While both are South Indian pancakes, Adai is made from a mix of multiple lentils and rice, resulting in a thicker, coarser, and more protein-rich pancake that doesn't require fermentation. Regular Dosa is typically made from a fermented batter of just rice and urad dal, making it thinner, crispier, and lighter.
The most common reasons are grinding the batter too smooth or soaking the lentils for too long. The batter should be coarse and slightly gritty. Also, ensure your tawa (griddle) is hot enough and you cook on medium heat to allow it to crisp up without burning.
Traditionally, Adai batter is not fermented and is used immediately after grinding. This gives it its unique taste and texture. However, if you prefer a slightly sour taste and a softer texture, you can let it rest for 2-3 hours, but it's not the authentic preparation method.
Absolutely! Finely chopped drumstick leaves (murungai keerai), spinach, grated carrots, or cabbage can be added to the batter to enhance its nutritional value and flavor. This is a common variation in many households.