Recipes · Indian · Breakfast
Rava Dosa
One serving has 403 kcal and 10 g protein, and at least a fifth of a woman's daily need of selenium (94%), thiamin (48%), manganese (40%), riboflavin (35%), niacin (30%) and folate (29%). Ready in 30 minutes.
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- Preparation: 25 min
- Cooking: 5 min
- Makes: 1 serving (287 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 50 g Semolina
- 20 g Rice flour
- 10 g Flour, all-purpose
- 20 g Yogurt, plain
- 20 g Onions, raw
- 3 g Chili peppers, green, raw
- 0.5 g Cumin
- 0.3 g Black pepper
- 2 g Cilantro, fresh
- 1 g Salt
- 150 g Water
- 10 g Vegetable oil
Method
- Whisk the semolina, rice flour, all-purpose flour, yogurt, salt and water into a thin, watery, lump-free batter and let it rest for 20 minutes.
- Stir in the finely chopped onion, green chili, cumin, cracked black pepper and cilantro.
- Heat a griddle or non-stick pan and brush with a little oil; when hot, pour a thin layer of batter from the edge inward in a circular motion to make a lacy, thin crepe.
- Drizzle a little more oil around the edges and cook over medium heat for 2-3 minutes until crisp, golden and full of holes.
- Flip briefly to lightly cook the other side, then fold into quarters and serve hot with coconut chutney or sambar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 403 kcal | 19% |
| Carbohydrates | 63.6 g | |
| Water | 200 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 9.7 g | 20% |
| Tryptophan | 0.12 g | |
| Threonine | 0.27 g | |
| Isoleucine | 0.37 g | |
| Leucine | 0.68 g | |
| Lysine | 0.26 g | |
| Methionine | 0.17 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.47 g | |
| Tyrosine | 0.3 g | |
| Valine | 0.45 g | |
| Histidine | 0.2 g | |
| Fat | 11.7 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 6.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.4 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 2.6 mg | |
| Calcium | 53.4 mg | 5% |
| Copper | 0.18 mg | 20% |
| Iron | 3.2 mg | 18% |
| Magnesium | 42.2 mg | 14% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 129 mg | 18% |
| Potassium | 213 mg | 5% |
| Selenium | 51.7 µg | 94% |
| Sodium | 406 mg | |
| Zinc | 0.97 mg | 12% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.62 mg | 12% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 118 µg | 29% |
| Cobalamin (vitamin B12) | 0.07 µg | 3% |
| Choline | 6.2 mg | 1% |
| Vitamin A | 14.3 µg | 2% |
| Vitamin C | 9.4 mg | 13% |
| Vitamin D (D2 + D3) | 0.4 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 25.7 µg | 29% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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