Healthy Whole Grain Adai

- Submitted by Dahlia

(Adai Aviyal, Vegetable Adai, Whole Grain Adai)

Adai is a protein rich dosa variety made in South India using rice and lentils. It is a complete meal when served with the traditional mixed vegetable curry, avial. It is by no doubt healthy as such. For those who are trying to loose weight or on a low card diet, we want to give another healthier option. This variation of Adai is made with a combination of whole grains and brown rice. The addition of whole grains increases the fiber content to a great extent. It also includes some vegetables that makes this the most tasty and healthy breakfast that you can enjoy. This can be given to diabetic people any time. 

I have shared the recipe below but there are no hard and fast rules to follow it exactly. Feel free to add or skip ingredients depending on what you have on hand. Also, I like to add different ingredients each time to make it interesting.

Recipe for Whole Grain Adai

Preparation time: 2 hours
Cooking time: 30 minutes
Serves: 4-6

Ingredients

• Brown Rice - 1/2 cup
• Quinoa - 1/2 cup
• Toor dal - 1/4 cup
• Channa dal - 1/4 cup
• Green Gram - 1/4 cup
• Black Urad - 1/4 cup
• Whole Masoor dal - 1/4 cup
• Vegetables - 1 cup (finely chopped or grated)
• Salt - as needed
• Dry red chilies - 4
• Asafoetida - 1/4 tsp
• Ginger - 1 " piece
• Fennel seeds - 1 tsp
• Curry Leaves - few
• Oil - for making adai

Method

1. Wash all the grains and soak it with just enough water for 1-2 hours. Also soak dry red chilies along with it.
2. Take the soaked grains in a mixie or blender along with ginger, fennel seeds, asafoetida, curry leaves and salt. Grind it to a thick coarse batter.
3. Finely chop the vegetables that you are planning to use. If using any green leafy vegetables, finely chop it. If you are using vegetables like carrot, bottle gourd, pumpkin, squash, zucchini etc, grate it and mix with the batter. When making adai, you can use 1 cup of any chopped or grated vegetable to make it different each time.
4. Heat a cast iron or non stick griddle. Take a spoonful of the batter and pour in the center. Spread the batter using the back of the spoon or with your palm.
5. Drizzle some oil along the edges and in the center of the adai. Cover with a lid and cook on medium heat until the bottom turns brown and crispy.
6. Flip and cook the other side too. Cook on medium heat for 2-3 minutes on each side so that it is well cooked.

Serving Whole Grain Adai

• Adai is traditionally served with Aviyal, Morkuzhambu, Morkoottu or with Coconut Chutney.
• To make it quick, whole grain adai  can also be served with some butter, jaggery, white sugar or Naattu Sakkara (brown sugar).

Variations

• I have used Quinoa here. Instead of that, you can use oats, barley, soy beans, ragi grains, jowar, bajra or millet varieties each time.
• The whole grains can be sprouted and then made into adai if you have time. I have shared about Sprouts Adai here.

More Adai Recipes

Basic Adai Dosai Recipe	Adai Idli (Mixed Dal Idli)	Spinach Adai	Ragi Adai
See more...