Ragi Dosa with Sambar

Name: Ragi Dosa with Sambar
Prep time: 34 min
Yield: 2 servings
Ingredients: 1 cup ragi flour; 1/4 cup rice flour; 1/4 cup curd; 1 small onion, finely chopped; 1 green chilli, finely chopped; 1/2 teaspoon cumin seeds; 1/2 cup tur dal; 1/2 cup mixed vegetables such as drumstick, carrot and brinjal; 1 small tomato,; 1 teaspoon sambar powder; 1/4 teaspoon turmeric powder; A small piece of tamarind, soaked; 1/2 teaspoon mustard seeds; A few curry leaves; 1 teaspoon oil; Salt to taste

Ragi, or finger millet, rarely gets the attention it deserves outside of a few regional kitchens, yet it is one of the more nutrient dense grains available. This dosa uses a ragi and rice flour batter that needs no fermentation, so it can be mixed and cooked within the hour rather than planned a day ahead. Paired with a simple tur dal sambar, the combination brings together a millet, a lentil and a mix of vegetables in one dinner. Nutritional Benefits Ragi is a good source of calcium and iron, both of which are otherwise easy to under-consume in a grain heavy diet. Tur dal in the sambar adds plant protein, while the mixed vegetables contribute fibre and a range of vitamins, rounding out the meal.

34 min 2 servings 1060 kcal

1060 kcal

Calories

40 g

Protein

202 g

Carbs

12 g

Fat

Ingredients

•1 cup ragi flour
•1/4 cup rice flour
•1/4 cup curd
•1 small onion, finely chopped
•1 green chilli, finely chopped
•1/2 teaspoon cumin seeds
•1/2 cup tur dal
•1/2 cup mixed vegetables such as drumstick, carrot and brinjal
•1 small tomato,
•1 teaspoon sambar powder
•1/4 teaspoon turmeric powder
•A small piece of tamarind, soaked
•1/2 teaspoon mustard seeds
•A few curry leaves
•1 teaspoon oil
•Salt to taste

Method

1
Mix the ragi flour, rice flour, curd, onion, green chilli, cumin seeds and salt with water to form a thin, pourable batter. Rest for 10 minutes.
2
Pressure cook the tur dal with turmeric and enough water until soft, then mash lightly.
3
In a separate pan, cook the mixed vegetables and tomato with a little water until tender, then stir in the cooked dal, sambar powder, tamarind extract and salt. Simmer for 5 minutes.
4
Temper mustard seeds and curry leaves in a teaspoon of oil and pour over the sambar.
5
Heat a dosa pan, pour a ladle of the ragi batter and spread thin. Cook on medium heat with a little oil until crisp at the edges, flip briefly, then serve hot with the sambar.
6
Summary :-
7
Between the ragi dosa and the sambar, this dinner brings roughly 20 grams of protein and a meaningful dose of calcium and iron for close to 530 calories. Skipping the fermentation step keeps the preparation time reasonable for a weekday, while the tur dal and vegetables in the sambar make the meal complete on their own without needing an additional side.

Dosa