Nutritional Facts of Adai , Diabetic Adai Recipe, Calories in Adai , Diabetic Adai Recipe

by Tarla Dalal
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How many calories does one Adai have?

One  Adai gives 53 calories. Out of which carbohydrates comprise 33 calories, proteins account for 9 calories and remaining calories come from fat which is 11 calories.  One  Adai provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Adai recipe. healthy adai recipe | diabetic adai | Indian style dalia adai without rice | Indian snack for diabetes |

healthy adai is a nourishing South Indian snack which can be made on a weekday as well as on a weekend, and you will find the whole family flocking around the stove for more of this hot snack.

Adai is a very popular snack in parts of South India, where it is served as breakfast or as a snack or for supper. Traditionally, this dosa-like snack is made with a batter of rice and lentils, flavoured with chillies, pepper and other ingredients. If you are looking for a healthy adai, here’s the recipe. 

In this Indian style dalia adai without rice, we have substituted rice with broken wheat, which not only matches up to the original in terms of flavour but also gives a unique texture that is absolutely delectable.

To make healthy adai, combine the broken wheat, green moong dal, masoor dal, urad dal and fenugreek seeds in a deep bowl and soak in enough water for 2 hours. Drain well. Blend them in a mixer along with approx. ¾ cup of water to a coarse mixture. Transfer the mixture into a deep bowl, add the onions, asafoetida, ginger-green chilli paste, coriander, turmeric powder, curry leaves and salt and mix well. Heat a non-stick tava (griddle), sprinkle a little water on it and wipe it off gently using a muslin cloth. Pour a ladleful of the batter on it and spread it in a circular motion to make a 125 mm. (5”) diameter thin circle. Smear 1/8 tsp of oil over it and along the edges and cook on a medium flame till the adai turns golden brown in colour from both the sides. Serve immediately.

Diabetics can have 2 of these Indian style dalia adai without rice for breakfast, to meet their nutrient requirements. Healthy individuals, heart patients, senior citizens and even kids would love to indulge in this healthy adai. 

Pregnant women and those women with PCOS who are looking forward to losing weight should include this diabetic adai in their diet. Serve it with a healthy green chutney to square up your meal of the day. 

This protein rich Indian style dalia adai without rice is a wise choice for all vegetarians who wish to enjoy a traditional meal to nourish their body cells, tissues and muscles. The broken wheat (dalia) is a good source of fibre and will also aid in giving a high satiety which will avoid binge eating. 

Tips for healthy adai. 1. Add water gradually while making the batter. The batter should be of pouring consistency and of coarse texture. 2. While making the adai, spread the batter in a circular motion only in one direction. Spreading clockwise and anti-clockwise both might form lumps in the adai. 

Is Adai healthy?

Yes, this is healthy.  Made from broken wheat, green moong dal, masoor dal, urad dal, onions and Indian spices.

Let's understand the Ingredients.

What's good.

Dalia ( Broken Wheat) : High Fibre in Dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

Moong Dal ( Green Moong Dal ) : Moong dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Moong Dal is heart and diabetes friendly. Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements. See here for 9 fabulous benefits of Moong Dal.

Masoor Dal : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. See here for 10 super benefits of urad dal

Fenugreek Seeds (Methi Seeds) : 1 tsp of fenugreek seeds soaked overnight and consumed early in the morning on an empty stomach is a remarkable cure to control blood sugar levels for diabetics. Fenugreek seeds have been known to benefit the heart by way of reducing cholesterol levels in the blood. Fenugreek seeds have long been suggested to enhance breast milk production to lactating mums. A teaspoon of fenugreek seeds swallowed with half glass water is also a very well-known home remedy for diarrhoea. See detailed benefits of fenugreek seeds methi seeds.

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and over weight individuals have adai? 

Yes, they can. Moong dal is high in protein, fibre rich and works great as a base for snacks and dals. Broken wheat will not spike your blood sugar levels. 

Can healthy individuals have adai?

Yes, they can. This recipe is great for healthy living. You get fibre, protein, complex carbs from this recipe. So thats perfect.

What healthy chutney to have with Adai?

Green Chutney
Green Chutney

We suggest you try fresh galric chutney recipe or green chutney recipe with this South Indian Breakast recipe

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

adai is good for

1. Healthy Recipes Lifestyle

2. Weight Loss

3. Diabetic Snacks

4. Healthy Heart Snacks

5. Pregnancy snacks

6. Kids snacks

How to burn 53 calories that come from one Adai?

Walking (6 kmph) = 16 mins
Running (11 kmph) = 5  mins
Cycling (30 kmph) = 7 mins
Swimming (2 kmph) = 9 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per adai% Daily Values
Energy53 cal3%
Protein2.2 g4%
Carbohydrates8.3 g3%
Fiber0.8 g3%
Fat1.2 g2%
Cholesterol0 mg0%
Vitamin A44 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C0.8 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)8.4 mcg4%
Calcium10.4 mg2%
Iron0.6 mg3%
Magnesium15.6 mg4%
Phosphorus42.9 mg7%
Sodium2.3 mg0%
Potassium82.3 mg2%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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