Most of south Indians are grown up having idly and dosa for breakfast and dinner. But thats one of the important reason why most of us tend to gain weight as it is another product of white rice. So by making small changes to our diet like substituting brown rice for white rice , we dont have to miss on our favorite items like dosa . I have added soya-beans also to this recipe for added benefits. Trust me, you will not even notice the difference from the normal ones.
Ingredients
- 2 cups- Brown rice
- ¼ cup- urad dhal
- ¼ cup- soya beans
- 1 tsp – fenugreek seeds
- 1 tsp salt
- olive oil
Directions
- In a bowl, wash and soak the brown rice for about 5-8 hrs or overnight.
- In a another bowl wash and soak the urad dhal ,soyabeans along with fenugreek seeds for min 4-8 hrs.
- Now grind the rice and dhal mixture separately (as they have different grinding time) in a blender adding water little by little to get the paste like consistency .
- When all the rice-daal mix is ground like this, put it into a large mixing bowl and add salt and mix. The consistency of the batter should be such that it thickly coats a spoon dipped in it.
- Keep the Dosa batter aside in a warm, dark spot, covered, for 6-8 hours. After this fermentation, stir the batter well. It is now ready to make Dosas.
- Now heat a non-stick griddle on medium heat (make sure you dont pour the batter before the griddle is hot enough, else it will stick to pan).
- Fill the ladle with Dosa batter. Gently pour this batter onto the center of the pan – just as you would for a pancake – till the ladle is empty.
- Now begin to spread the batter in sweeping circular motions to form a round dosa. Do not be alarmed if the Dosa develops tiny holes as you spread the batter. This is normal.
- Pour some oil on the edges to get a crisp texture .
- Close the lid and allow the batter on top to steam cook for 2-3 mins (cooks longer than white rice dosa).
- If you want dosa to be crisp you dont have to flip the dosa as the top side has already been cooked .
- Its ready to be served with any sidedish you have in hand.
Note:If you dont have soya bean at home you can substitute urad dhal /channa dhal for it.
Benefits of Brown rice vs white rice
- The difference between brown rice and white rice is not just color. A whole grain of rice has several
layers. Only the outermost layer, the hull is removed to produce what we call brown rice. - To create white rice the germ and the inner husk (bran) is removed, the grain is then polished, usually using glucose or talc.
- Polishing removes the aleurone layer of the grain-a layer filled with health-supportive, essential fats. The resulting white rice is simply a refined starch.
- Brown rice also contains nutrients like Vit E, magnesium, manganese, and zinc. In its natural state brown rice is a better source of several nutrients such as riboflavin, folate and Iron Brown rice is naturally better for you compared to white rice.
- Dietary fiber contained in white rice is around a quarter of brown rice.
My friends call me a total health freak as I always end up talking and advising others how to stay healthy. I love to cook and likewise eat healthy. This blog has all the tips you need to lose weight and recipes which helps you acheive that goal.