A tasty nutritious adai and one of special healthy breakfast/dinner receipe in south indians. Adai is made using a batter of rice and mixed dals that why it is one of protein rich food so that it is perfect for any mealtime. Here we added preparation methods of Adai dosas with their complete nutrient informations.

Ingredients needed

Adai Batter:
Tuvar Dal / Toor Dal / Split Pigeon peas / Thuvaram Parupu – 25 Grams
Channa dal / Kadalai Parupu / Split Bengal gram – 25 Grams
Par Boiled Rice Raw / Pulungal arisi – 25 Grams
Raw Rice / Pachaarisi / Glutinous rice_Raw – 25 Grams
Urad dal / white lentils/ Vigna mungo raw/ Uludham parupu – 25 Grams
Salt – 1 Teaspoon (As required)
Water – 200 Milli Litre (ML) As required
Red Chilli Raw / Red Chilli Peppers – 0.5 Grams

Ingredients to add to the batter
Onions Raw – 20 Grams
Cumin Seed/ Jeera – 0.5 TableSpoon
Asafoetida (Hing) – 0.5 Grams
Green Chilli Raw / Green Chilli Peppers – 0.5 Grams
Curry leaves – 3 Sprig
Coriander Leaves / Cilantro – 3 Sprig

Canola Oil – 1 TableSpoon (for making adai)

The Preparation Methods:

STEP 1: Soak rice and dhal (tuvar dal, urad dal, channa dal) separately for 4-5 hrs minimum or more.

STEP 2: Grind it coarsely along with red chilli, green chilli, ginger, hing and salt. The batter should not be thick nor watery.

STEP 3: You can keep up to 3-4 hours, or even make immediately. But standing time yields better result.

STEP 4: Just before making adai, add the chopped onions, coriander, curry leaves, green chilli, cumin seeds and mix well.The batter should be thicker than our idly dosa batter. So adjust water as needed.

STEP 5: Heat the tawa and spread little oil and spread one laddle full of batter as thick adais, make a small hole in the middle and again pour little oil around. Let it get cooked for sometime.Turn over the adai and cook the other side too till golden brown.

STEP 6: We usually grind in early evening and make adai in night for dinner. Serve with any type of chutney or idly podi.

Calories and Nutrients

Nutrients Calculated Approximately: 8-10 Adai

Calories: 537.11 Kcal

Macronutrients

Macronutrients Nutrition Values Daily Values (%)
Carbohydrate 77.64 grams 25.13 %
Total Fiber 18.98 grams 74.52 %
Protein 20.94 grams 17.77 %
Fat 16.17 grams 25.47 %
Saturated acids 1.1 grams 5.25 %
Dietary Cholesterol 0 mg 0 %
Sugar 4.5 grams 0 %

 

Vitamins

Vitamins Nutrition Values Daily Values (%)
Vitamin A 524.16 Mcg 13.66 %
Vitamin C 5.46 mg 9.42 %
Vitamin E 2.67 mg 13.53 %
Vitamin K 31.04 mcg 38.18 %
Thiamin 0.1 mg 8.99 %
Riboflavin 0.04 mg 2.62 %
Niacin 1.48 mg 6.84 %
Vitamin B6 0.1 mg 5.48 %
Folate 30.46 Mcg 7.56 %
Vitamin B12 0 Mcg 0 %
Pantothenic Acid 0.33 mg 3.3 %
Choline 3.47 mg 0 %

 

Minerals

Minerals Nutrition Values Daily Values (%)
Calcium 110.33 mg 12.01 %
Copper 148.65 mg 7 %
Fluoride 142.72 mg 0 %
Iron 4.19 mg 31.25 %
Magnesium 28.11 mg 5.89 %
Manganese 0.53 mg 24.39 %
Phosphorus 59.57 mg 5.73 %
Potassium 0.15 mg 4 %
Selenium 6.42 Mcg 8.96 %
Sodium 2.38 mg 98.61 %
Zinc 0.67 mg 4.25 %

 

* Mg – Milli Grams
* Mcg – Micro Grams

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