Recipes · Indian · Breakfast
Masala Dosa
One serving has 563 kcal and 13 g protein, and at least a fifth of a woman's daily need of manganese (74%), copper (60%), vitamin C (57%), folate (54%), pyridoxine (52%) and thiamin (50%). Ready in 740 minutes.
- Preparation: 720 min
- Cooking: 20 min
- Makes: 1 serving (295 g)
- Difficulty: Hard
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard
Ingredients
- 60 g Long-grain rice
- 20 g Urad dal
- 0.5 g Fenugreek
- 150 g Potatoes
- 40 g Onion
- 0.5 g Mustard seeds
- 0.3 g Turmeric
- 4 g Green chilies
- 3 g Ginger
- 15 g Vegetable oil
- 2 g Salt
Method
- Soak the rice, and the urad dal with fenugreek, separately for 5 hours. Grind to a smooth batter, mix with salt and leave to ferment overnight.
- Boil and roughly mash the potatoes.
- For the filling, fry the mustard seeds in half the oil, add the onion, ginger and chili, then the turmeric and potatoes, and season.
- Heat a flat pan, spread a ladle of batter into a thin round and drizzle with oil.
- Cook until crisp and golden, put the potato filling in the middle and fold.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 563 kcal | 27% |
| Carbohydrates | 91.3 g | |
| Water | 170 mL | |
| Fiber | 8.6 g | 29% |
| Protein | 13.2 g | 28% |
| Tryptophan | 0.14 g | |
| Threonine | 0.45 g | |
| Isoleucine | 0.56 g | |
| Leucine | 0.96 g | |
| Lysine | 0.69 g | |
| Methionine | 0.23 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.67 g | |
| Tyrosine | 0.39 g | |
| Valine | 0.73 g | |
| Histidine | 0.31 g | |
| Fat | 16.1 g | |
| Monounsaturated | 6.3 g | |
| Polyunsaturated | 6.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.5 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 76 mg | 8% |
| Copper | 0.54 mg | 60% |
| Iron | 5.9 mg | 33% |
| Magnesium | 113 mg | 36% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 251 mg | 36% |
| Potassium | 1,001 mg | 21% |
| Selenium | 12.6 µg | 23% |
| Sodium | 798 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 4.5 mg | 32% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.67 mg | 52% |
| Folate (vitamin B9) | 214 µg | 54% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 26.2 mg | 6% |
| Vitamin A | 2.6 µg | 0% |
| Vitamin C | 42.4 mg | 57% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 20.3 µg | 23% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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