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A classic Karnataka breakfast, these soft and spongy dosas get their unique, slightly bitter flavor from fenugreek seeds. Perfectly porous, they are ideal for soaking up chutney and sambar.
For 4 servings
Soak the Rice, Dal, and Fenugreek
Prepare Poha and Grind the Batter
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A classic Karnataka breakfast, these soft and spongy dosas get their unique, slightly bitter flavor from fenugreek seeds. Perfectly porous, they are ideal for soaking up chutney and sambar.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 458.6 calories per serving with 12.57g of protein, it's a moderately challenging recipe perfect for breakfast or brunch.
Ferment the Batter
Cook the Menthe Dosas
Serve
For a more nutritious version, add finely chopped onions, grated carrots, or chopped cilantro to the batter just before making the dosas.
You can use other short-grain rice varieties like Sona Masuri or Idli rice instead of Dosa rice.
A sweet version can be made by adding grated jaggery and coconut to the batter. This is often served as an evening snack.
The fermentation process breaks down complex nutrients into simpler forms, making the dosa easy to digest. It also introduces beneficial probiotics that promote a healthy gut microbiome.
Fenugreek seeds (Menthe) are rich in soluble fiber and compounds that can help slow down sugar absorption and improve insulin function, making this a favorable dish for managing blood sugar levels.
The combination of urad dal and rice provides a complete protein profile with all essential amino acids, crucial for muscle building, repair, and overall body function.
Urad dal is a good source of iron, which is vital for preventing anemia. The fermentation process also increases the bioavailability of B-vitamins, particularly B12.
A single Menthe Dosa contains approximately 220-250 calories. A serving of two dosas would be around 440-500 calories, excluding accompaniments like chutney or sambar.
Yes, Menthe Dosa is a healthy breakfast option. The fermentation process makes it easy to digest and good for gut health. Fenugreek seeds are known to help regulate blood sugar, and the combination of rice and dal provides a good balance of carbohydrates and plant-based protein.
The bitterness comes from the fenugreek seeds (Menthe). While a slight bitterness is characteristic of this dosa, too much can be overpowering. Ensure you are using the correct measurement. If you prefer a milder taste, you can reduce the quantity of fenugreek seeds to 1 tablespoon.
Lack of fermentation is usually due to cold temperatures. The ideal temperature is around 80-90°F (27-32°C). Other reasons could be using old urad dal, over-rinsing the ingredients (which washes away natural yeasts), or adding salt before fermentation, which can inhibit the process.
This recipe is specifically for soft, spongy dosas. To make crispy dosas, you would need to alter the rice-to-dal ratio (typically 4:1 rice to dal), grind the batter much finer, and spread it very thin on the tawa while cooking on medium-high heat.
Poha (flattened rice) is added to give the dosas their characteristic softness and spongy texture. While you can skip it, the final texture might be slightly denser.