Tuesday, March 19, 2019

16 Bean Dosa - High Protein breakfast

Food - a simple concept most of the time, or at least it should be. But it seems like everytime I turn around, there are changes in scientific research that either vilify a particular food or glorify it to such an extreme that prices then are necessarily through the proverbial roof!
As a person trying my best to feed my family healthy meals, I have found that exercising moderation in all aspects is the golden key to solving this food puzzle. In an effort to reduce the over consumption of  polished white rice, I am always on the lookout for recipes that utilize other grains / lentils and beans. My niece had remarked once that she used a combination of beans in her dosa batter and had achieved good results. The light bulb went off the next time I was pondering over the weekend breakfast.
I had some 16 bean mix that I had purchased from the bulk bins of my local Natural Food market.
(As an aside, if you have access to any grocery store that has bulk bins - Sprouts Farmers Market, Whole Foods, Winco, do check out their bulk bins. They have an amazing variety of items that you can try and incorporate into a healthy eating routine.)
I soaked a cup and a half of the 16 bean mix overnight. The next morning, I drained the beans and ground them up in my blender with an inch of fresh ginger, a couple of green chillies and a handful of fresh cilantro. I added a sufficient quantity of water to ensure that the blender ran smoothly and to get a free flowing batter. I also added half acup of semolina and a teaspoon of salt.
You could also add half a cup of rice flour instead to ensure that the batter spreads evenly and has a crispy texture.
This batter does not need any fermentation time. I let it sit for about 15 minutes while I did some other chores. 

I served the dosas along with coconut chutney and the family indulged in a rice free, protein rich breakfast that didnt take too much effort to put on the table.

1.5 C of mixed beans and lentils (Either store bought or mix it yourself)
1 inch fresh ginger
2 -3 green chillies (depending on taste)
1/2 C finely chopped cilantro
1/2 C finely chopped onion (optional)
1/2 C semolina or rice flour
1 tsp salt or to taste

1. Soak the beans overnight. This will ensure that the beans are soft enough for grinding. If you do not have a high powered blender, then make sure you grind in batches and rest the blender in between to prevent an overload.
2. Drain the beans and discard the soaking water, Blend the beans in batches, if required along with the ginger, chillies and cilantro.
3. Remove the mixture into a pot / vessel. Add the semolina or rice flour and adjust to a pouring consistency by adding sufficient water. Add the salt.
4. Add the onions if using and mix well.
5. Heat a pan well and then make dosas by pouring a ladle of the batter and spreading it out on the pan with the back of the ladle in a circular motion.
6. Cover the dosa to ensure that it gets cooked well. Drizzle a little oil around the edges of the dosa.
7. Flip the dosa and cook it on the other side for a while.
8. Serve hot with accompaniment of your choice.

As with any other dosa / pancake, make the first one slightly thick. Subsequent dosas can be spread thinly. Make sure the pan is sufficiently hot before you start making the dosas.
I prefer to eat dosas while they are piping hot. These will still taste good when cold, but eat them while they are hot if possible!