Wholesome and Delicious: Adai Dosa Recipe for Nutrient-Rich Delights


In the world of South Indian cuisine, Adai Dosa stands as a shining example of a dish that is both wholesome and delicious. It’s not just your typical dosa it’s a nutritional powerhouse that combines the goodness of various lentils and rice. In this blog post, we will explore the art of making Adai Dosa Recipe, its rich history, and provide you with a comprehensive nutrition table to highlight its health benefits.

Adai Dosa Recipe: A Brief History

Adai Dosa has its roots deeply embedded in the heart of South India. This dish has been cherished for generations and is an integral part of Tamil cuisine. Adai Dosa is traditionally prepared with a combination of rice and a variety of lentils, such as toor dal (pigeon peas), chana dal (split chickpeas), urad dal (black gram), and moong dal (mung beans). The key to making a perfect Adai Dosa lies in the proportion of these lentils and the way they are ground and fermented.

The Nutritional Magic of Adai Dosa

One of the most remarkable aspects of Adai Dosa is its incredible nutritional profile. This dosa is a treasure trove of essential nutrients, making it a wholesome and balanced meal option. Let’s break down the nutrition of Adai Dosa per 100 grams:

NutrientAmount per 100g
Calories180 kcal
Dietary Fiber6g
Vitamin C2mg
Folate (Vitamin B9)80mcg
Vitamin K6mcg

Health Benefits of Adai Dosa

  1. Rich in Protein: Adai Dosa is a fantastic source of plant-based protein due to the various lentils used. This is excellent news for vegetarians and vegans looking to meet their protein needs.
  2. Fiber-Packed: The significant dietary fiber content helps promote healthy digestion, prevents constipation, and maintains a feeling of fullness.
  3. Low in Fat: With just 1 gram of fat per 100 grams, Adai Dosa is a heart-healthy option.
  4. Vitamins and Minerals: Adai Dosa contains essential vitamins and minerals such as iron, potassium, calcium, and folate, contributing to overall well-being.
  5. Gluten-Free: It’s a perfect choice for those with gluten sensitivities.
  6. Low Glycemic Index: Adai Dosa has a lower glycemic index compared to regular dosas, making it a suitable option for individuals with diabetes.

How to Make Adai Dosa

Now that you’re well-acquainted with the nutritional wonders of Adai Dosa, let’s explore how to prepare it in your kitchen.


  • 1 cup rice
  • 1/4 cup toor dal
  • 1/4 cup chana dal
  • 1/4 cup urad dal
  • 1/4 cup moong dal
  • 1 onion, finely chopped
  • 2-3 green chilies, finely chopped
  • A few curry leaves
  • A pinch of asafoetida (hing)
  • Salt to taste
  • Oil for cooking


  1. Wash the rice and lentils together, and soak them in water for 3-4 hours.
  2. Drain the water and grind them into a coarse batter with green chilies, asafoetida, and salt. You can adjust the consistency by adding water.
  3. Add the chopped onions and curry leaves to the batter and mix well.
  4. Heat a griddle or a non-stick pan and grease it with oil.
  5. Pour a ladle of the batter onto the griddle and spread it into a thin dosa.
  6. Drizzle a little oil around the edges and cook until it turns golden brown. Flip it and cook the other side.
  7. Serve hot with coconut chutney, tomato chutney, or sambar.

In Conclusion

Adai Dosa is not just a delightful South Indian dish; it’s a gift of nutrition and flavor. Its protein-packed, fiber-rich, and low-fat nature, combined with a myriad of essential vitamins and minerals, makes it a valuable addition to your diet. With our detailed nutrition table and step-by-step recipe, you can now savor the goodness of Adai Dosa right in your own home. So, roll up your sleeves, gather the ingredients, and embark on a culinary journey that’s as wholesome as it is delicious. Enjoy!

Thank You…!

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