Скачать или смотреть 15g Protein Breakfast! Soybean Dosa & Peanut Chutney Recipe | Super Nutritious & Easy

Soyabean Dosa

Super easy to make and packed with high-quality plant-based protein! 💪
This soyabean dosa is not just tasty — it’s wholesome, supports insulin resistance, and is rich in nutrients. Served with protein-rich chutney, each serving gives around 15g protein 💥
Great for kids, grown-ups, and even elders — everyone will love it! ❤️

One soyabean dosa has around 140 calories, 9.5 grams of protein, and I’ve served it with a protein-rich chutney, which adds more protein—bringing the total to approximately 15 grams per serving. If you’d like to increase your protein intake, you can simply have two dosas, which will give you an even higher protein boost!

Ingredients:
• ¾ cup unpolished rice
• ¾ cup soyabean
• 2 tbsp urad dal
• 1 tsp fenugreek seeds
• Salt to taste
• Water (as needed)
• Oil or ghee (for cooking)

Method:
1. Wash and rinse the rice, soyabean, urad dal, and fenugreek seeds well.
2. Soak everything together in enough water for about 6 hours.
3. Drain and blend into a fine dosa batter. Add a little water if needed while grinding.
4. Transfer the batter to a large bowl, cover it, and let it ferment at room temperature for 8–9 hours or overnight.
5. The next morning, add salt to taste. If the batter is too thick, adjust with a little water to get pouring consistency.
6. Heat a greased dosa tawa, pour the batter, and spread into a thin dosa. Drizzle some oil or ghee around the edges.
7. Cover and cook on medium heat until it turns golden brown and crispy.

Tastes amazing with chutney — a great combo of flavor and plant-based protein!

High Protein Peanut Chutney

🌱 Plant-based, fibre-rich, and full of flavour.
Save this recipe and tag someone who needs protein in their breakfast 😋

Serving Size: 2 tablespoons (~50g)

Nutrition (Approximate):
🔸 Calories: 125 kcal
🔸 Protein: 5 g
🔸 Fat: 9 g
🔸 Fiber: 2 g

Ingredients:
• 1/4 cup peanuts (roasted)
• 1/4 cup roasted gram (chana dal)
• 5 garlic cloves
• 1–2 green chillies (adjust to spice level)
• A small ball of tamarind
• Salt to taste
• Water (as needed for blending)

Tempering (Tadka):
• 1 tsp oil
• 2 dry red chillies
• 1 tsp cumin seeds
• 1/4 tsp turmeric
• 1/4 tsp hing (asafoetida)
• 1 tsp mustard seeds
• 10–12 curry leaves

Method:
1. Dry roast peanuts until golden.
2. Add roasted gram, garlic, green chillies, and tamarind to the pan and sauté briefly.
3. Let everything cool, then transfer to a blender. Add salt and a little water, then blend to a smooth chutney.
4. Heat oil in a tadka pan. Add mustard seeds, cumin, dry red chillies, turmeric, hing, and curry leaves. Let them crackle.
5. Pour the tempering over the chutney.
6. Serve with hot soybean dosa or any protein-packed breakfast.

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