Mallika is a content writer and a foodie who loves her native Indian cuisine. She enjoys exploring the cuisine and sharing it with others.
Dosa is an authentic, healthy and popular South Indian breakfast. It can be eaten for breakfast, brunch, evening snack and dinner as well. It is similar to a pancake or crepe and made from fermented batter of raw rice/parboiled rice, black gram and a pinch of fenugreek seeds and salt. The fenugreek seeds are added for the softness of the batter. Dosa is rich in proteins as black gram is present. Studies state that there are 25 grams of proteins in 100 grams of black gram. Let us see how proteinaceous dosa can be made more protein-rich in 4 different ways:
1. Adding protein-rich side dishes to dosa:
A protein-rich side dish adds more proteins to dosa. Usually, dosa has four types of side dishes. They are a chutney, potato masala curry, sambhar and a spice podi. Below are the protein-rich side dishes in three categories:
Chutney is a common side dish for any South Indian breakfast. There are many varieties of chutneys in Indian cuisine. Coconut chutney, roasted chickpea chutney are common side dishes for dosa. If chutney is made with the ingredients which are rich in proteins then the protein content of dosa also increases.
Dosa variety: Any variety of dosa.
Chutneys: Groundnut/peanut chutney, pumpkin seeds chutney.
The individual protein content in 100 grams of groundnut and pumpkin seeds are 26g and 19g respectively.
b. Masala curry:
Usually, a masala curry is served in the middle of a Masala Dosa. In fact, due to the masala, it got that name. The Authentic Masala Dosa is a popular comfort food which has potato/aloo masala curry. Other protein-rich veg and non-veg masalas add more proteins and taste to dosa.
Dosa variety: Mysore Masala Dosa.
Masala varieties: Potato masala, egg bhurji, chicken kheema bhurji, mutton kheema bhurji, paneer bhurji.
c. Spice podi:
Spice podis or Karam podis which are different from masala powders are spicy and tasty side dishes for breakfasts like dosa and idly. These podis are sprinkled on the dosa while cooking. Addition of protein-rich spice podis will not only increase the taste of dosa but also the protein weight as well.
Dosa Variety: Masala dosa, Plain dosa, Karam/Spicy dosa.
Spice podis: Groundnut spice podi, flax seed spice podi, sesame seeds spice podi.
2. Adding Eggs:
Eggs are rich in proteins. When eggs are included to dosa, then the protein content is enhanced. They can be included in two ways, in curry form and as an omelette. When an omelette is cooked on a dosa, after pouring dosa batter on a tawa or griddle, it will become an omelette dosa.
Dosa variety: Egg dosa, omelette dosa, masala dosa, plain dosa.
Egg usage: Egg masala, egg bhurji, egg dry roast and Omelette.
3. Adding Paneer/cottage cheese:
Paneer or cottage cheese is a rich protein source in the vegetarian category. It has more proteins than an egg. With panner, a plethora of dosa varieties can be made.
Dosa variety: Paneer dosa, masala dosa.
Paneer usage: Paneer bhurji, paneer masala, palak paneer (Palak or spinach is also rich in proteins), roasted paneer cubes, shredded panner applied as a layer on a dosa.
4. Adding multiple dals/ lentils to Dosa batter:
In, authentic dosa, along with rice, only black gram/urad dal is used for the batter. The batter can also be made with mixed dals like tur dal, moong dal, chana dal, lobiya/black-eyed peas, oats along with urad dal and rice. The batter can be made with different dal combinations. Dosas made from this type of batter is called mixed dal dosas which are rich in proteins. There are different varieties of mixed dal dosas:
Mixed dal dosa varieties:
It is a traditional high protein dosa.
Origin: Tamil cuisine
Batter composition: Raw rice, parboiled rice, black gram/Urad dal, split pigeon pea/tur dal, split green gram/moong dal, split Bengal gram/chana dal, turmeric powder, curry leaves, onions, green chillies, asafoetida and garlic.
Ingredients ratio: Unit of measurement: cup.
1. Raw rice=1/4th cup.
2. Parboiled rice=1/4th cup.
3. Split pigeon pea=1/4th cup.
4. Split Bengal gram=1/4th cup.
5. Black gram=2 tablespoons.
6. Split green gram=2 tablespoons.
b. Soy dosa:
There are 36 grams of protein in 100 grams of soybeans.
Origin: fusion cuisine; Indo-Chinese
Batter composition: Rice, black gram, soybeans and split Bengal gram.
1. Raw rice=2 cups.
2. Soybeans=1/2th cup.
3. Black gram=1/4th cup.
4. Split Bengal gram=1 tablespoon.
c. Moong dal dosa or Pesarattu:
In the Telugu language, dosa is called "attu" or Minapattu. The black gram is called minumulu and green gram is called pesalu. So, the dosa made with green gram is called pesarattu. Upma Pesarattu is popular comfort food enjoyed with coconut chutney, tomato Onion chutney and ginger chutney. The taste of this dosa is different from normal dosa and it is a healthy protein food and easily digestible.
Origin: Andhra cuisine/Telugu cuisine
Batter composition: Green gram, raw rice (optional), cumin, ginger and green chillis.
1. Green gram=2 cups.
2. Raw rice=2 tablespoons.
d. Finger millet dosa or Ragi dosa:
Different Millet dishes and recipes are the latest food trend which is increasing day by day in today's scenario. Finger millets are one of the grains consumed from ancient times and in civilizations. Adding Finger millets in dosa batter makes dosa richer in proteins and iron as well. Millets can be added in whole or in flour form in the batter. Ragi dosa cooked with ghee or clarified butter and sambhar as the side dish is very tasty.
Origin: Karnataka cuisine, Andhra cuisine.
Batter composition: Raw rice, black gram, finger millet/ragi and fenugreek seeds.
a. Batter with whole finger millets:
1. Raw rice=1/2th cup.
2. Finger millets (whole) =1/2th cup.
3. Black gram=1/2th cup.
4. Fenugreek seeds= 1/4th teaspoon.
b. Batter with finger millets flour:
1. Fermented dosa batter (rice to black gram ratio is 3:1)=1 cup
2. Finger millets flour= 4 tablespoons.
e. Horse gram dosa:
It is a rare variety of dosa. Horse gram, also known as Madras gram is rich in proteins as 100g of horse gram has 22 grams of protein. Usage of this lentil in dosa batter is different from other lentils added to the batter. The batter should have thin consistency for the even spreading of dosa on the griddle/tawa.
Origin: Tamil cuisine
Batter composition: Horse gram, fermented dosa batter, onions, cumin, dry red chillis and curry leaves.
1. Horse gram=1/3rd cup
Note: This should be boiled and ground to a smooth paste in a blender/mixer with onions, cumin, dry red chillis and curry leaves.
2. Fermented dosa batter= 3 cups.
In the midst of COVID-19, nutritionists are suggesting the intake of more proteins for immunity build in our daily life. Dosa is one of the protein-rich foods which can help to boost immunity.