Good nutritional profile
South Indian fermented rice and lentil crepe with a potato filling.
Masala dosa is a thin, crisp crepe made from a fermented batter of ground rice and urad dal, cooked on a griddle and folded around a spiced potato and onion filling. One dosa of about 200 g has around 330 kcal, mostly starch from the rice and potato, with about 8 g each of protein and fat. Eating it with sambar, the lentil and vegetable stew it usually comes with, adds protein and fiber.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4g | 7.1% |
| Fat | 4.1g | 5.9% |
| Carbs | 29g | 9.7% |
| Simple Sugars | 10.15g | Estimate |
| Complex Carbs | 16.35g | Estimate |
| Fiber | 2.5g | 10.0% |
| Water | 62g | 2.5% |
| Calories | 166 | 7.4% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.64 | g | 3.2% |
| Monounsaturated | 0.93 | g | 3.7% |
| Polyunsaturated | 2.27 | g | 17.5% |
| Omega-3 | 0.681 | g | Estimate |
| Omega-6 | 1.589 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 7.06 | mg |
| Vitamin E | 0.36 | mg |
| Selenium | 4.67 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 1.83 | mcg | 0.2% |
| vitamin B1 | 0.093 | mg | 7.8% |
| vitamin B2 | 0.035 | mg | 2.7% |
| vitamin B3 | 1.44 | mg | 9.0% |
| vitamin B6 | 0.207 | mg | 12.2% |
| vitamin B9 | 19.3 | mcg | 4.8% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 7.06 | mg | 7.8% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.36 | mg | 2.4% |
| vitamin K | 9.37 | mcg | 7.8% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 28.2 | mg | 2.8% |
| iron | 0.933 | mg | 5.2% |
| magnesium | 33.1 | mg | 8.3% |
| phosphorus | 76.1 | mg | 10.9% |
| potassium | 272 | mg | 10.5% |
| sodium | 355 | mg | 15.4% |
| zinc | 0.571 | mg | 5.2% |
| copper | 0.201 | mg | 22.3% |
| manganese | 0.41 | mg | 17.8% |
| selenium | 4.67 | mcg | 8.5% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 101 | mg | 14.4% | 110% |
| Isoleucine | 181 | mg | 12.9% | 106% |
| Leucine | 309 | mg | 11.3% | 89% |
| Lysine limiting | 206 | mg | 9.8% | 75% |
| Methionine | 126 | mg | 12.0% | 96% |
| Phenylalanine | 330 | mg | 18.9% | 141% |
| Threonine | 140 | mg | 13.3% | 98% |
| Tryptophan | 50 | mg | 17.9% | 133% |
| Valine | 225 | mg | 12.4% | 98% |
Values per 100 g
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Rinse the rice and urad dal and soak them in separate bowls for 5 hours, adding the fenugreek seeds to the dal.
Grind the dal to a fluffy paste and the rice to a slightly grainy paste, using about 450 ml of the soaking water in total, then mix them with 9 g salt. Cover and leave to ferment overnight in a warm place until risen and slightly sour.
For the filling, boil the potatoes for 20 minutes until tender, then peel and crumble them roughly.
Heat 2 tbsp oil in a pan, fry the mustard seeds until they pop, then add the chana dal, curry leaves, chilies and ginger and cook for 1 minute.
Add the onions and cook for 6-8 minutes until soft, then stir in the turmeric, potatoes, remaining salt and 120 ml water and cook for 3 minutes; finish with the cilantro.
Heat a flat griddle over medium-high heat, pour a ladle of batter (about 120 ml) into the center and spread it outward in a spiral into a thin 25 cm round.
Drizzle 1 tsp oil around the edge and cook for 2-3 minutes until golden and crisp, then spoon filling onto one half, fold and serve with sambar and coconut chutney.