Adai ( Protein Rich Recipes )


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Adai, an all-time favourite south indian snack that comprises a mix of different dals with rice, this recipe elevates the protein content of your meal to great heights! dals are good and inexpensive sources of protein. Cereals and pulses lack an amino acid each; hence, the combination of rice and dals improves the protein quality of this dish.

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Soaking Time:  2 Hours   Preparation Time:    Cooking Time:     Makes 8 adais
Show me for adais

Ingredients

1/2 cup raw rice (chawal)
3 tbsp toovar (arhar) dal
3 tbsp chana dal (split Bengal gram)
3 tbsp urad dal (split black lentils)
5 to 6 dry whole red kashmiri chillies , broken into pieces
a pinch of asafoetida (hing)
3 tbsp freshly grated coconut
1/4 cup grated carrot
5 tbsp finely chopped cabbage
1/2 cup finely chopped onions
5 tbsp finely chopped coriander (dhania)
6 to 8 curry leaves (kadi patta) , finely chopped
1 green chilli , finely chopped
salt to taste

Other Ingredients
4 tsp oil for cooking

Method
  1. Clean, wash and soak the rice and dals in enough water separately for at least 2 hours.
  2. Drain the rice and blend in a mixer to a coarse paste, adding little water.
  3. Drain the dals, add the red chillies and asafoetida, mix well and blend in a mixer to a coarse paste adding a little water.
  4. Combine the rice paste and dal paste in a bowl, add the coconut, carrots, cabbage, onions, curry leaves, green chillies and salt to the batter and mix well. Add a little water to make a thick batter.
  5. Pour a ladleful of the batter on a hot tava (griddle), spread to make a 125 mm. (5”) diameter thick circle and cook using ½ tsp of oil till brown spots appear on both the sides.
  6. Repeat with the remaining batter to make 7 more adais. Serve hot with coconut chutney.

Nutrient values Per serving
Protein
7.9 gm

RECIPE SOURCE : Protein Rich RecipesBuy this cookbook
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 on 09 Apr 15 07:10 PM


I made some minor modifications to the recipe and it worked great for me! I added a tsp of methi seed while soaking the lentils, since it aids digestion. Also, I only added onions in the vegetables section since I was running short of time. It is an excellent breakfast option or whenever you want to keep your meal light.