Forgotten Desi Food Cries for Revival [protein rich dosa premix recipe is here]
You run after protein powders and supplements without thinking about your desi food. Yes, you have forgotten desi recipes that are nutritionally dense and help with protein absorption and synthesis.
Take for example, this dosa premix recipe.
Multi mix fermented dosa batter is made by combining equal weights of homemade moong dal atta, rice premix powder and ragi atta. For example, use 100 g of each flour (total 300 g), add 300 ml of water and blend to a smooth batter. Transfer the batter to a clean container, cover loosely and ferment at around 25 °C for 6–7 hours or until it rises and shows small air pockets. Once fermented, stir in 5 g of salt. Use the batter immediately to steam idlis or dilute with an additional 120 ml of water to a pouring consistency for dosas.
Ingredients
1/2 cup- homemade moong dal atta
1/2 cup ragi atta
1/2 cup-homemade rice dosa premix
1.5 cups- water (for idlis) +1/2 cup extra water for dosa
Fermentation Benefits
The health benefits of fermented dosa include enhanced protein digestibility, since fermentation activates enzymes that partially break down complex proteins and reduce antinutrients, improving amino acid availability and absorption in the small intestine. Fermentation also degrades phytic acid, liberating minerals such as iron, calcium and zinc and increasing their bioavailability. Lactic acid bacteria proliferate during fermentation, producing organic acids and short-chain fatty acids like acetate, propionate and butyrate, which nourish colonocytes, strengthen the intestinal barrier and support a balanced gut microbiome. Organic acids lower the batter pH, inhibiting spoilage organisms for natural preservation and imparting a light tang to the final product. Finally, the mix of resistant starch from rice and ragi with soluble fiber from moong dal slows glucose release, aids glycaemic control and promotes satiety.
How to make protein dosa with this premix powder?
Blend all powders along with water and leave for fermentation. I usually make batter at night and then rest it in the fridge overnight.
Early morning, remove the batter from the fridge and let it ferment for a few hours.
Mix with salt and make idlis.
Soft, fluffy idlis are ready. These are rich in amino acids and protein.
Fermented foods are easy to digest and the protein in fermented dosa batter is synthesized easily in the body.
To make doa, dilute with 1/2 cup extra water.
Season roti tawa.
Start making protein rich dosas.
Crispy and perfectly golden.
Enjoy with zucchini or torai chutney, sabji, sambar and raita.
Raita is always a part of my meals. It may look weird but it has got to be there for extra protein and gut benefits.
How to season roti tawa for dosa making?
How to use leftover dosa batter?
To repurpose 60 ml (¼ cup) of leftover dosa batter, combine it with 60 g (¼ cup) semolina, 60 g (¼ cup) chickpea flour, 2 tbsp (2 tbsp) ragi flour and, if desired, 2 tsp (2 tsp) wheat bran.
Gradually stir in just enough water to form a thick but pourable batter, then cover and let it rest at room temperature for 2–3 hours to develop light fermentation and improve texture.
After resting, season the batter with a pinch of salt and thin it slightly with more water until it reaches pancake consistency. Heat an iron skillet over medium heat and pour a ladleful of batter onto the surface, gently spreading it into a circle. Immediately scatter finely chopped onion, sliced green chili and fresh coriander leaves over the top. When small bubbles appear on the surface and the edges lift, carefully flip the pancake and drizzle a little oil around its perimeter. Cook for another minute until both sides are golden and crisp. Serve these warm, protein-rich pancakes straight from the pan. The combination of fermented batter and added flours delivers a balanced profile of resistant starch, plant proteins and dietary fiber, making them both nutritious and appealing to diners of all ages.
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