Ever wish you could start your day with a delicious dosa that’s lighter, higher in protein, and keeps you full longer?
Enter the Sprouted Green Gram Dosa—a twist on the classic South Indian crepe that swaps out some rice and lentils for sprouted moong beans, boosting nutrition without sacrificing taste.
Why Sprouted Green Gram Dosa Is a Game-Changer
- High in protein: Sprouted green grams pack more protein than traditional rice-lentil dosa batter, helping you build and repair muscle.
- Low glycemic: The sprouts stabilize blood sugar, making it ideal for weight management.
- Rich in fiber: Keeps you feeling satiated and supports healthy digestion.
- Gluten-free & vegan: Naturally free of gluten, egg, and dairy—just use plant-based ghee or oil.
Ingredient Breakdown
- Sprouted Green Gram (Moong Beans): The hero ingredient—sprouting increases vitamins, enzymes, and protein.
- Raw or Parboiled Rice: Adds structure and the familiar dosa texture.
- Green Chilies & Ginger: Fresh heat and zing for that classic savory kick.
- Rock Salt & Asafoetida: Gentle seasoning that enhances digestibility.
- Cumin Seeds: Earthy warmth and digestive support.
- Turmeric Powder: Earthy color and anti-inflammatory benefits.
- Ghee (or Oil): For crisp edges and a golden finish.
🌿 Vegan Swap: Use coconut oil or sesame oil in place of ghee for a plant-based crunch.
Here’s How It All Comes Together
First, soak green gram in water overnight, then drain and wrap in a muslin cloth to sprout for another 12 hours. Meanwhile, soak rice for an hour. In a blender, pulse the rice, green chilies, ginger, cumin, turmeric, asafoetida, and sprouted green gram—adding just enough water to achieve a dropping-consistency batter. Let the batter rest for 15–20 minutes.
When you’re ready to cook, heat a nonstick tawa until just smoking. Pour a ladle of batter, spread gently into a thin circle, and drizzle a little ghee or oil around the edges. Cook on medium-high until the underside is golden and crisp, then flip and roast briefly on the other side.
💡 Pro Tip: For extra crispness, cover the dosa with a lid for a few seconds while the first side cooks—it traps steam and crisps the edges.
What Goes Along
- Coconut Chutney: Creamy and cooling, it balances the mild heat.
- Peanut Chutney: Nutty depth and smooth texture.
- Sambar: A hearty lentil stew for dipping and dunking.
How to Serve
Serve dosas hot off the tawa in a stack, accompanied by chutney and sambar. Tear or roll each dosa to scoop up every last bit of flavor.
Packing & Meal-Prep Tips
- Make-Ahead Batter: Store refrigerated for up to 2 days—batter ferments slightly and turns tangier.
- Freezing: Spread small circles of batter on parchment, freeze, then store in bags. Cook directly from frozen with a few extra seconds.
- Lunchbox-Friendly: Roll dosas around your favorite filling—spiced potatoes or paneer—for a portable, protein-rich wrap.
Party & Bulk Preparation
For gatherings, use multiple tawa pans side by side. Keep dosas warm in the oven on low heat, stacked between parchment paper. Guests can assemble their own chutney-dipped bites for a fun, interactive breakfast or brunch station.
Green Gram Dosa
Description
Sprouted Green Gram Dosa is a protein-packed, gluten-free South Indian crepe made from sprouted moong dal and rice batter, seasoned with green chili, ginger, cumin, and turmeric. Cooked to golden crispness with a drizzle of ghee or oil, it’s perfect with coconut or peanut chutney and sambar for a healthy, weight-loss-friendly breakfast.
Ingredients
Instructions
Prep Work
-
Soak green gram
Soak green gram in water and let it sit for 12 hours.
-
Sprout green gram
Drain and wrap soaked green gram in a muslin cloth for 12 hours to allow sprouting.
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Soak raw rice
Soak raw rice in water for an hour before grinding.
Method
-
Prepare the batter
Add soaked rice, green chilli, ginger, rock salt, cumin seeds, turmeric, asafoetida, and half of the sprouted green gram into a mixer jar and pulse a few times without adding water. And add the remaining sprouted green gram in mixer jar and grind it.
-
Adjust the consistency
Transfer the ground mixture to a bowl and add a little salt and water to bring it to a dropping consistency. -
Heat the tawa
Heat a tawa until it’s hot enough to sizzle when batter touches it. -
Spread the batter
Pour a ladle of batter onto the tawa and spread evenly in a circular motion. -
Apply ghee
Drizzle some ghee around the edges of the dosa to help it crisp up.
-
Roast and flip
Roast the dosa on one side until golden brown, then flip and roast the other side. -
Serve hot
Serve the hot green gram dosa with your favorite chutney.
Equipment
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Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 210kcal
- % Daily Value *
- Total Fat 5g8%
- Saturated Fat 2g10%
- Sodium 220mg10%
- Potassium 320mg10%
- Total Carbohydrate 28g10%
- Dietary Fiber 6g24%
- Sugars 2g
- Protein 10g20%
- Vitamin A 180 IU
- Vitamin C 4 mg
- Calcium 40 mg
- Iron 2.5 mg
- Magnesium 50 mg
- Zinc 1.2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.