NACHNI (RAGI) MASALA DOSA

Name: Nachni (Ragi) Masala Dosa
Prep time: 30 min
Cook time: 28 min
Ingredients: 1½ cup Nachni (ragi) flour; ½ cup Urad dal; 1 tsp Methi seeds; 1 cup Suran (Yam) or Potatoes; ½ cup Cauliflower; ½ cup French beans; ½ cup Carrots; ½ cup Green peas; ¾ cup Onion - chopped; 1 tbsp Roasted Peanuts - crushed; ½ bunch Coriander leaves; 1 tbsp Oil; ½ tsp Mustard seeds; 8-10 Curry leaves - chopped; Salt- to taste; Lime - a dash; 2-3 Dry red chilis; ½ tbsp Coriander seeds; ½ tsp Whole Jeera; ½ tbsp Chana dal; 2 tbsp Coconut; 1 tsp Oil

Nutrition with Vibha

June 14, 2024

super easy

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Nachni (Ragi) Masala Dosa

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Prep Time 30

Cook Time 28

Course Breakfast|dinner|lunch|Snack

Servings 4

Calories 400 kcal

Ingredients

1½ cup Nachni (ragi) flour
½ cup Urad dal
1 tsp Methi seeds

Filling for the Dosa (Ingredient A)

1 cup Suran (Yam) or Potatoes
½ cup Cauliflower
½ cup French beans
½ cup Carrots
½ cup Green peas
¾ cup Onion – chopped
1 tbsp Roasted Peanuts – crushed
½ bunch Coriander leaves
1 tbsp Oil
½ tsp Mustard seeds
8-10 Curry leaves – chopped
Salt- to taste
Lime – a dash

Ingredient B

2-3 Dry red chilis
½ tbsp Coriander seeds
½ tsp Whole Jeera
½ tbsp Chana dal
2 tbsp Coconut
1 tsp Oil

Instructions

Method for Dosa:

Soak the urad dal and methi seeds in water for 3-4 hours
Grind to a smooth paste using sufficient water
Mix in the nachni flour and Soya flour blend well
Add more water if needed to get a batter consistency
Keep aside for 4-5 hours to ferment
Add salt and mix well
Heat a non-stick pan and spread a ladel full of batter to form a dosa
Drizzle a little oil on the sides if you desire
Serve hot with chutney of your choice

Method for masala:

Roast the chana-dal, dry chili, Coriander seeds and whole jeera separately for a little while on a low flame till crisp
Grind the roasted spices to a powder
Add the scraped coconut and grind coarsely
Mix into the seasoned vegetables

Filling For Dosa

Boil the suran or potato, cut into cubes
Par-boil the Cauliflower, French beans and Green-peas
Grate the carrots
Heat oil in a deep pan, add the mustard seeds, urad dal. Hing, curry leaves
Add the chopped onions and saute till golden.
Add the boiled vegetables, mix and saute for a few minutes
Add the powdered masala, salt, coriander leaves and crushed peanuts
Mix well, add salt and a dash of lime
Adjust seasonings, use as dosa filling or serve with rotis

Notes

Highlights:

Ragi is high in calcium and vitamin D, both of which are beneficial to the bones
Peanuts are high in unsaturated fat and other nutrients that help your body’s ability to regulate insulin
Black gram or urad dal’s high-fiber content can help regulate blood sugar levels
Cauliflower and peas are a great source of fiber and micronutrients

NUTRIENT VALUES PER SERVING

Energy	400 Kcal
Carbohydrate	62.02 g
Protein	10.14 g
Fat	7.09 g
Calcium	143.85 mg
Iron	1.29 mg
Total Fiber	13.36 g
Soluble Fiber	2.73g

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Ms. Vibha Hasija

Contributor

MSc (Foods, Nutrition and Dietetics);
P.G. Diploma in Dietetics and Applied Nutrition;
Registered Dietitian

A strong believer in the power of preventive and therapeutic nutrition, the role of holistic healing and the integration of Body, Mind and the Soul, Ms. Vibha Hasija is an academician (Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan, University of Mumbai) since 23 years. An expert in Clinical Nutrition and Dietetics and Nutritional Meal Planning, she is known for her powerful and highly effective teaching techniques in the field of Nutrition and Dietetics. She believes firmly in that – All changes happen first in the mind and this has been the guiding principle in her life as well as in applications in the field of Nutrition. Vibha has worked with her mentees in researching and creating Nutrition Communication Solutions and Educational Aids in the field of Clinical Nutrition which has won multiple awards including a National Award for Excellence in Innovation in Clinical Nutrition. She is a resource person for academic nutritional events and for talks on Health and Well Being. Associated with the Registered Dietitian Board of the Indian Dietetic Association as well as part of the executive committee of the Indian Association of Parenteral and Enteral Nutrition (Mumbai Chapter), she drives various nutrition education initiatives. An ardent poet and a prolific writer, she works to create a Health Mindset and make good health, good nutrition and lifestyle a human value. Through her Blog – Nutrition with Vibha, she is involved in making a positive difference to the nutritional and lifestyle choices of the community. With her mind on the multifaceted and multidisciplinary aspects of health and life, she brings her unique ideas to create a wave of Holistic Dietetic Choices. Through her unmistakable communication style of words and verses blended with evidence-based research, practicality and spiritual wisdom she dedicates herself to bettering the health of our Nation

Dr. Anuradha Mitra

Associate

MSc (Foods, Nutrition and Dietetics);
Ph. D (Foods, Nutrition and Dietetics).

Dr. Anuradha Mitra (Head of the Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan) holds more than three decades of experience in the field of Foods, Nutrition and Dietetics both as an academician as well as in the field of Community Nutrition. She has been the Chairperson of the Adhoc Board of Studies of Home Science and the Research Recognition Committee of the University of Mumbai and is highly appreciated as a wonderful and wise teacher who opens up minds to the varied aspects of Nutrition and builds up a desire in her students to better the community with their contributions at the grassroot level especially to the vulnerable and marginalized. Her pioneering work in the field of Adolescent Nutrition as part of her Doctoral Thesis, wherein she has made a detailed study of over 2000 adolescent girls in Mumbai has won the Mumbai University Gold Medal for exemplary research in ‘Avishkar’, the Inter-university Research Fest.

Her special passion and forte lies in Product development; creative recipes that are a blend of the delicious, and the nourishing… Her unique recipe conceptions, adaptations and innovations have made her a sought-out expert by various top brands like Kelloggs, Tata’s Heinz and so on as well as by Government Organisations like Integrated Child Development Services (ICDS) for the underprivileged. Along with being a resource person for academic events she has presented papers both at national and international level, and judged a number of Recipe competitions.

Dr. Anuradha Mitra enriches this venture with her special magic of being able to formulate recipes for the varied needs of individuals, keeping in mind the nutritional requirements, albeit laced with her special practical approach and her own brand of life and nutrition wisdom. She dedicates her expertise to empower the world to revel in the joys of nourishing and love filled cooking. She envisions creating homes with a bustling kitchen where all members of the family fall in love with food that nourishes and rise into good health and nutrition; it is this aim that pushes her to create more treasures of recipes that will both satiate the palate as well as nourish the body.

NACHNI (RAGI) MASALA DOSA