Here’s a healthy high-protein and high fibre recipe using Quinoa in an innovative way. These gluten-free Dosas are definitely perfect for every palate, every diet plan as well as every age group!
Dosa is a traditional south Indian preparation made by fermenting rice and black gram dal. In this recipe of Quinoa Dosa, the batter is prepared by soaking Quinoa, black gram (white urad dal), methi seeds & pepper for 4 hr at 30 °C in water. The soaked mass is ground using a grinder with an adequate amount of water. The blend ratios can be 2:1, 3:1 and 4:1. The batter is rested to ferment for 8-12 hrs or overnight; which helps to make the dosa soft and sponge.
So go ahead try this quick-to-make healthy recipe with high impact nutrition. A healthy high-protein and high fibre recipe using Quinoa in an innovative way.
Nutritionist perspective
1. Quinoa is a vegetarian complete protein with a good score of essential amino acids. It’s rich in vitamins B and E as also minerals iron, magnesium, potassium, calcium, phosphorus, and many more antioxidants. Besides being rich in proteins it’s a good source of fibre too
2. The super nutrient-dense Quinoa is gluten-free too making it a healthy option for patients with gluten allergy and Celiac diseases.
3. Its only drawback is its high phytic acid which prevents nutrients from being absorbed. Soaking removes the phytic acid which helps improve its digestibility and speeds up cooking time.
4. Soaking removes the bitter-tasting saponins. It also helps to activate enzymes in the quinoa, which makes it more easily digested and nutritious. Quinoa being low in Glycemic index helps improve metabolic boost by reducing blood sugar and Cholesterol.
5. The naturally occurring microorganisms viz. Leuconostoc mesenteroides and Streptoccous thermophilus in urad dal help to start fermentation. This helps to increase the content of vitamins B and C.
6. Additionally the high levels of Calcium, Zinc, Magnesium, Selenium and Folate make a nutrient-dense dish. Traditional yet universal in its approach the dosa can be made with variants like Chana/Soyabean/Moong Dal in combination with rice/ jowar /ragi or any cereal grain.
7. Stay tuned to the Health watch nutrition Club-try out the various combinations -cook using healthy methods- giving the body. its much-required energy boost and immune competence.
QUINOA DOSA
Soaking Time: 4-8 hours
Preparation Time: 20 minutes
Cooking Time: 15 minutes
Ingredients
Quinoa Seeds-80g (8 Tbsp)
Urad Dal- 40g (4 Tbsp)
Fenugreek seeds/ Methi seeds-15g (1Tbsp)
Pepper- (5-6 no)
Method
1. Soak the Quinoa seeds (8 Tbsp) for 4 hours.
2. In a small bowl soak Urad dal (4 Tbsp), methi seeds (1Tbsp) & pepper for 4-8 hours. Don’t discard the water used to soak urad dal as it has bacteria to help with fermentation.
3. Strain the soaked quinoa seeds and add it to the urad dal mixture.
4. Blenderize all the ingredients into a smooth paste.
5. Let the quinoa batter ferment for 8-12 hours.
6. Now that the quinoa batter has fermented beat the batter once again and the batter is done.
7. Add few drops of oil to a pan. When the pan is hot enough, regulate the heat to medium. Pour a ladle full of batter in the centre of the pan.
8. Immediately spread it evenly starting from the centre in a circular way to make a thin Dosa or Crepe.
9. Stuff the dosa with variations like (Lettuce, carrot, spinach puree, cheese slice, Paneer or egg)
10. Season the dosa stuffing with Chilli flakes and pepper.
11. Serve the dosa which suits your choice like (half fold the dosa/Open Dosa/ Sunny Side up Dosa etc.)
12. The crispy quinoa dosa can be served with chutney / Sāmbhar/ sauce of your choice
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