Buckwheat dosa with beetroot chutney

South Indian-inspired, buckwheat dosa with beetroot chutney is delicious and nutritious. High in protein and fibre, and gluten-free, it offers plenty of health benefits and is a great addition to a diabetes meal plan. Colourful, and satisfying a harmony of tastes, it’s perfect for a wholesome breakfast or light dinner.

Ingredients

For dosa:

• Buckwheat flour, 1½ cup (200g)
• Water, 1 cup (240g)
• Yoghurt, ½ cup (120g)
• Fresh coriander leaves, ¼ cup (10g), finely chopped
• 1 small green chilli, finely chopped
• Fresh ginger, 1tsp (5g), peeled and grated
• Cumin seeds, 1tsp (5g)
• Salt, 1tsp (5g)
• Oil or ghee for cooking

For beetroot chutney:

• Beetroot, 1 cup (150g), grated
• Fresh coconut, ½ cup (50g), grated
• Roasted peanuts, ¼ cup (30g)
• 2 small green chillies
• Tamarind pulp, 1tbsp (10g)
• Fresh ginger, 1tsp (5g), peeled and chopped
• Curry leaves, 1 sprig (5g)
• Salt, 1tsp (5g)
• Mustard seeds, ½ tsp (2g)
• Oil for cooking, 1tbsp
• Water as needed

Method

For batter:

1. In a large mixing bowl, whisk together the yoghurt, buckwheat flour and water. Make sure the batter is thoroughly mixed, so it’s smooth.
2. Add salt, cumin seeds, grated ginger, green chillies and chopped coriander leaves. Stir well.
3. Set the batter aside and let it rest for 10-15 minutes.

For dosas:

1. Preheat a nonstick pan or dosa tawa over medium heat. Once the pan is hot, apply a light coat of oil or ghee.
2. Pour a ladleful of batter onto the pan and spread it out in a large circle (the batter should be thinly spread, so the dosa is thin).
3. Cook the dosa for 2-3 minutes (or until the bottom is golden-brown and the edges begin to rise).
4. Flip the dosa and cook for another 1-2 minutes.
5. Remove the cooked dosa from the pan and repeat the process with the remaining batter.

For beetroot chutney:

1. In a blender, combine the grated beetroot, coconut, roasted peanuts, tamarind pulp, minced ginger, green chillies, and salt. Process in the blender until you have a smooth chutney, adding water as needed, then transfer to a serving bowl.
2. Heat oil in a small pan over medium heat. Then sprinkle mustard seeds into the pan and wait for them to pop.
3. Add the curry leaves, sautéing for 1 minute.
4. Pour the oil, mustard seed and curry leaves mixture over the beetroot chutney and stir thoroughly.

Nutritional information

Per serving:

Calories - 334kcal

Total fat - 14.1g

Saturated fat - 4.7g

Carbohydrate - 42.4g

Protein - 12.3g

Sodium - 21mg

Sugar - 3.6g

Fibre - 11.9g