South AsianPancake / frittata

Fermented Dosa With Spinach & Sambar

Properly fermented rice-and-urad dosa with garlicky spinach, pumpkin sambar and a quick tofu-coconut chutney.

Eat nowMake-aheadContains mustard, soy
Hands-on25 minTotal time31 minEnergy770 kcalProtein35g
Recipe details
HeartyKitchen project

Equipment: Blender, Hob

Keep chilled after cooking

Fermented Dosa with Spinach & Sambar
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Dosa batter

Pumpkin sambar

Spinach filling

Tempering

Coconut chutney

Now we make

Method

Do the night before

  1. 1
    Rinse 55g dry basmati rice and 31g dry urad dal, then soak them together in plenty of water for at least 6 hours
  2. 2
    Drain, then blend with 90ml water until very smooth and slightly aerated. Cover loosely and leave in a warm place for 8-12 hours, until the batter smells gently tangy and shows tiny bubbles

These steps sit outside the cooking-day clock.

25 min hands-on 31 min altogether
  1. 3
    Rinse 40g dry red lentils under cold water, then drain. Peel and dice 125g pumpkin. Put it with red lentils, 90g chopped tomato, 55g diced carrot, 260ml water and 1 tsp House Curry Powder Blend in a saucepan. Simmer for 18-20 minutes until soft, then stir in 7g pulp tamarind and season; lightly crush some pumpkin to thicken the sambar
    πŸ– 6 minπŸ’€ 14 min unattended
  2. 4
    Meanwhile heat 4ml olive oil; add Β½ tsp mustard seeds and cover until the popping subsides, then add 1 sprig fresh or dried curry leaves and sliced 1 clove garlic. Tip half into the sambar, add 90g spinach to the pan and turn until just wilted
    πŸ– 5 min
  3. 5
    Blend 105g silken tofu, 16g coconut flakes, 13ml lime juice, 9g coriander leaf, a pinch of salt and a splash of water into a thick, fresh coconut chutney
    πŸ– 3 min
  4. 6
    Season the fermented batter. Heat a non-stick or well-seasoned frying pan, wipe with 4ml olive oil, pour in a thin ladleful and spiral it outward with the ladle base. Cook until crisp and released at the edges, about 2-3 minutes; make 2
    πŸ– 8 min
  5. 7
    Put the garlicky spinach down the centre of each dosa and fold loosely. Serve at once with the pumpkin sambar and cool coconut chutney.
    πŸ– 3 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin KVitamin AFolate
Lower inCholineSeleniumVitamin B3

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

770kcal

37%
Top contributors
Basmati Rice Β· 24%Red Lentils Β· 17%Coconut Flakes Β· 13%
18% cal

Protein

35.3g

56%
Top contributors
Red Lentils Β· 27%Urad Dal Β· 22%Silken Tofu Β· 16%
53% cal

Carbs

101.4g

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Basmati Rice Β· 35%Red Lentils Β· 21%Urad Dal Β· 15%
29% cal

Fat

24.8g

35%
Top contributors
Coconut Flakes Β· 42%Olive Oil Β· 29%Silken Tofu Β· 12%

Small numbers, big impact

Everyday essentials

Fibre21.06g
72%
Top contributors
Urad Dal Β· 27%Red Lentils Β· 21%Coconut Flakes Β· 12%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron10.42mg
58%
Top contributors
Red Lentils Β· 28%Spinach Β· 23%House Curry Powder Blend Β· 11%
Zinc4.45mg
40%
Top contributors
Red Lentils Β· 32%Basmati Rice Β· 14%Silken Tofu Β· 12%
Calcium394.60mg
39%
Top contributors
Silken Tofu Β· 35%Spinach Β· 23%Water Β· 9%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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