Sambhar is a wholesome south Indian dal. It contains dals, and veggies making it complete meal in its own. Carbs of Idli or uttapam or masala dosa is balanced by the veggies and protein contained in the sambhar. Lets make the authentic south Indian wholesome dal.
Do you know coconut is not a fruit or nut, but actually its a seed, which contains one of the healthiest natural fat. The coconut contains MCT – medium chain triglyceride, which is considered to be very friendly for heart. Dosa or Idli are mainly carbohydrates and by eating them in combination of coconut chutney not just only adds the healthy fats to carbohydrates but also decrease the glycemic index of the dish – meaning it reduces the chances of food to turn into fat, so don’t neglect your coconut chutney while having dosa/ Idli.
Do you know that the popular Dosa or Dosa is originated in Karnataka and most of the south Indian states have different versions of their own taste. In south india Dosa is consumed in breakfast, but if we look at its nutritional profile its a complete meal in its own. Its made up with rice & dal, comprises of carbs and protein which is the best combination to have with, and traditionally its accompanied by Potato Filling, Coconut chutney – one of the healthiest fat and Sambhar – mixture of veggies in dal. This makes Dosa a perfect meal option anytime.
Do you know semolina is a part of wheat only? It is produced by removing the outer shell of the wheat, it owns many wonderful properties like it is very low in sodium, cholesterol and saturated fats. And it is good source of selenium mineral, which is antioxidant and plays active role in regulating active thyroid hormone, meaning semolina can control the fat storing mechanism in body. We can eat semolina in many ways – from pasta to porridge, let’s see a popular south Indian breakfast – Upma.
Preparation time: 5-7 mins
Cooking time: 10 mins
Semolina: 1 cup
Onions: 1/2 cup
Chana dal: (split Bengal gram) 1 tbsp
Urad dal: (split black gram) 1 tbsp
Salt: 1 tsp
Mustard seeds: ½ tsp
Green chillies: ½ tbsp finely chopped
Curry leaves: 4-5
Oil: ½ tbsp
Ghee: 1 tsp
Butter milk: ½ cup (optional)
Fresh coriander leaves: to garnish
- Dry roast semolina for 5-7 mins or till it leaves aroma and started to change the colour. This process is very important in order to avoid lumps. Keep aside to cool down.
- Soak chana dal in warm water for 5-7 mins.
- Now heat the oil in pan and add mustard seeds, when seeds start to crackle add urad dal and roast it on med heat, aft a min add curry leaves, green chillies, and onions.
- When onion turns translucent add chana dal, salt and 3 cups of water.
- Bring it to boil, once boiled add semolina and mix well.
- Now add buttermilk and Let it simmer on low flame for 2-3 mins.
- Just add a tsp of ghee and mix well it will enhance not just the aroma and taste but it also lowers the glycemic index of the dish.
- Garnish with fresh coriander leaves and serve hot.
Nutritional value: (per portion)
Energy: 166.6 cal
Carbs: 29.4 g
Protein: 4.3 g
Fat: 3.43 g