15 minutes
15 minutes
30 minutes
2
Breakfast / Snack / Light Meal
Gluten-Free Meal Planning · Weight Management · Diabetes-Friendly Nutrition · Plant-Based Nutrition
To provide a savory meal containing plant-based protein, carbohydrates, and dietary fiber, with a tomato-based accompaniment.
Established nutritional principles based on the nutrient composition of buckwheat, lentils, and tomatoes. Individual clinical outcomes may vary.
Buckwheat is a naturally gluten-free pseudocereal that provides carbohydrates, fiber, and minerals. Moong dal contributes plant protein. Tomato chutney adds flavor and micronutrients without requiring a heavy sauce. Cross-contact with gluten-containing ingredients should be considered for individuals with coeliac disease.
Buckwheat Dosa with Tomato Chutney is prepared using buckwheat flour, soaked moong dal, ginger, cumin, and water. The batter is spread thinly on a hot pan and cooked until the dosa develops a lightly crisp exterior.
The accompanying tomato chutney is prepared by cooking tomatoes with garlic and mild spices before blending. The recipe offers variety in grain choices and can be included in a balanced vegetarian meal plan.
Values are estimates and vary with the amount of buckwheat flour, moong dal, and oil used.
Drain the soaked moong dal and blend it with a little water until smooth.
Why? Blending the dal helps distribute the protein-containing ingredient throughout the batter.Combine the blended dal with buckwheat flour, ginger, cumin seeds, coriander, salt, and enough water to make a pourable batter. Rest for 5–10 minutes.
Heat a non-stick dosa pan or tawa over medium heat and lightly grease it with oil.
Pour a ladle of batter onto the pan and spread it gently into a thin circle.
Cook for approximately 2–3 minutes. Drizzle a small amount of oil around the edges and turn carefully if needed. Cook until the dosa is thoroughly cooked.
Chef’s Tip: Buckwheat batter can be more delicate than conventional dosa batter. Make smaller dosas if they are difficult to turn.Heat oil in a small pan. Add cumin seeds, garlic, and onion. Sauté briefly, then add tomatoes, chilli powder, and salt. Cook until the tomatoes soften.
Allow the mixture to cool slightly, then blend to the desired consistency. Add a little water if needed.
Serve the hot buckwheat dosa with tomato chutney.
Protein Moong dal contributes
Dietary Variety Buckwheat
Digestive Health
Blood Glucose Management
Micronutrient Intake Buckwheat
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