Masala Dosa

Good nutritional profile

South Indian fermented rice and lentil crepe with a potato filling.

Masala Dosa — photo 1

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.

Macronutrients Distribution

Protein: 4g (10.8%)
Fat: 4.1g (11.1%)
Carbs: 29g (78.2%)
Fiber: 2.5g

Basic Nutritional Info

NutrientValueDV
Protein4g7.1%
Fat4.1g5.9%
Carbs29g9.7%
Simple Sugars10.15gEstimate
Complex Carbs16.35gEstimate
Fiber2.5g10.0%
Water62g2.5%
Calories1667.4%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
70

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.64g3.2%
Monounsaturated0.93g3.7%
Polyunsaturated2.27g17.5%
Omega-30.681gEstimate
Omega-61.589gEstimate
Trans0.02g1.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C7.06mg
Vitamin E0.36mg
Selenium4.67mcg

Vitamins

VitaminAmountUnitDV
vitamin A1.83mcg0.2%
vitamin B10.093mg7.8%
vitamin B20.035mg2.7%
vitamin B31.44mg9.0%
vitamin B60.207mg12.2%
vitamin B919.3mcg4.8%
vitamin B120mcg0.0%
vitamin C7.06mg7.8%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.36mg2.4%
vitamin K9.37mcg7.8%

Minerals

MineralAmountUnitDV
calcium28.2mg2.8%
iron0.933mg5.2%
magnesium33.1mg8.3%
phosphorus76.1mg10.9%
potassium272mg10.5%
sodium355mg15.4%
zinc0.571mg5.2%
copper0.201mg22.3%
manganese0.41mg17.8%
selenium4.67mcg8.5%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 101mg14.4%110%
Isoleucine 181mg12.9%106%
Leucine 309mg11.3%89%
Lysine limiting206mg9.8%75%
Methionine 126mg12.0%96%
Phenylalanine 330mg18.9%141%
Threonine 140mg13.3%98%
Tryptophan 50mg17.9%133%
Valine 225mg12.4%98%

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Breakfast Difficulty: Hard Servings: 8 Total: 90 min

Ingredients

  • White rice (idli or parboiled rice) 300 g
  • Urad dal (split, skinned black lentils) 100 g
  • Fenugreek seeds 1 tsp
  • Salt 15 g, divided
  • Potatoes 700 g
  • Vegetable oil 70 ml, divided
  • Mustard seeds 1 tsp
  • Chana dal 1 tbsp
  • Curry leaves 12
  • Green chilies, chopped 2
  • Fresh ginger, grated 10 g
  • Onions, thinly sliced 2 medium (220 g)
  • Ground turmeric 1/2 tsp
  • Fresh cilantro, chopped 5 g
Prep
30 min
Cook
60 min

Instructions

  1. 1

    Rinse the rice and urad dal and soak them in separate bowls for 5 hours, adding the fenugreek seeds to the dal.

  2. 2

    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.

  3. 3

    For the filling, boil the potatoes for 20 minutes until tender, then peel and crumble them roughly.

  4. 4

    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.

  5. 5

    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.

  6. 6

    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.

  7. 7

    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.