Looking for a wholesome, gluten-free breakfast or lunch option? This quinoa and green gram dosai is a perfect choice! Not only is it naturally gluten-free, but it’s also packed with protein, fiber, and essential nutrients. Additionally, it requires no fermentation, allowing you to prepare it quickly for a nutritious meal.
Quinoa has gained global popularity in recent years thanks to its remarkable health benefits. At first, I started by mixing it with rice to introduce the taste gradually to my family’s palate—cooking 2 cups of rice with just ½ cup of quinoa. Over time, we increased the ratio to 1:1, and now we absolutely love it.
Although I’ve used quinoa in various salads—like my Quinoa Black Bean Salad and Quinoa Tabbouleh—nothing has been as well-received in my home as this dosa (pesarattu). I first learned this recipe from a colleague and experimented to make it even healthier—this version is free from onion and garlic, making it suitable for various dietary needs. Feel free to explore other flavor variations as well!
Ingredient Explanation:
This dosai recipe is naturally gluten-free, making it a great option for those with gluten sensitivities or anyone seeking healthier alternatives to traditional rice or wheat-based dosas.
- Quinoa is a complete protein source, containing all nine essential amino acids. It’s also rich in dietary fiber, iron, and magnesium, which support digestion and overall health.
- Green gram (mung beans) add another boost of plant-based protein, fiber, and antioxidants, promoting satiety and digestive health.
- Green chilies provide a mild heat that also contributes to their vitamin C content.
- Ginger offers anti-inflammatory and digestive benefits.
- Cilantro brings a fresh, bright flavor and additional vitamins and minerals.
- Salt enhances the overall taste, while water ensures the batter reaches the perfect consistency for dosa-making.
- Oil is used sparingly to cook the dosas, helping them crisp up while maintaining the dish’s lightness and nutritional value.
This combination results in a protein-packed, wholesome, and delicious dosa that’s perfect for any time of day! Please check the recipe card for exact measurements.
How to serve this green mung bean and quinoa dosa
I personally enjoy this dosa with tomato chutney, but it also pairs wonderfully with ginger thokku or your favorite pickle. Coconut chutney is another excellent choice. For a heartier meal, serve it with kurma or sambar.
If you’re looking to switch things up, you can even use this dosa as a wrap. Fill it with paneer bhurji or tofu scramble for a protein-packed, satisfying meal.
How to Make This Healthy, Gluten-Free Dosai:
- Thoroughly rinse the quinoa and green mung beans in a bowl. Soak them in water for 6 to 8 hours (overnight works, too).
- Drain and transfer them to a blender. Add the green chilies, ginger, cilantro, and salt. Grind into a smooth batter, adding ¾ to 1 cup of water.
- Since this batter doesn’t require fermentation, you can start making dosas immediately. But no harm in fermenting the dosa.
- Heat a well-seasoned cast-iron pan. When hot, reduce the heat to medium-low.
- Pour a ladleful of batter and gently spread it in a circular motion.
- Drizzle about ½ teaspoon of oil around the edges. Let it cook until the top sets and changes color.
- Flip the dosa and cook for another 15–20 seconds, then remove it from the pan.
- Serve hot with your favorite chutneys or curries. Enjoy this gluten-free, protein-rich, and healthy meal!
Recipe Tips:
- You can swap quinoa for any millet if you prefer.
- For extra flavor, sprinkle finely chopped onions on the dosa while cooking. In this case, you can skip flipping—ensure the top is fully cooked before folding and serving.
Explore more healthy dosa recipes
PS: If you try this quinoa green mung bean dosa, please don’t forget to comment and rate this recipe. If you have any questions, please leave a comment, and I will get to it ASAP. Make sure to follow me on my Pinterest for more healthy and delicious ideas! Follow me on Instagram or join my Facebook Group for more recipe updates! You can also sign-up for my newsletter for weekly updates.
📖 Recipe
Healthy, Gluten-Free, Protein-Rich Quinoa and Green Gram Dosai (Pesarattu) Recipe
Ingredients
Instructions
- Thoroughly rinse the quinoa and green mung beans in a bowl. Soak them in water for 6 to 8 hours (overnight works, too).
- Drain and transfer them to a blender. Add the green chilies, ginger, cilantro, and salt. Grind into a smooth batter, adding ¾ to 1 cup of water.
- Since this batter doesn’t require fermentation, you can start making dosas immediately. But no harm in fermenting the dosa.
- Heat a well-seasoned cast-iron pan. When hot, reduce the heat to medium-low.
- Pour a ladleful of batter and gently spread it in a circular motion.
- Drizzle about ½ teaspoon of oil around the edges. Let it cook until the top sets and changes color.
- Flip the dosa and cook for another 15–20 seconds, then remove it from the pan.
- Serve hot with your favorite chutneys or curries. Enjoy this gluten-free, protein-rich, and healthy meal!
Video
Notes
- You can swap quinoa for any millet if you prefer.
- For extra flavor, sprinkle finely chopped onions on the dosa while cooking. In this case, you can skip flipping—ensure the top is fully cooked before folding and serving.
Nutrition
I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.
Earlier posted in 2012. Now updated with new pictures, recipe card and video.
Thanks for wonderful tips for healthy food.
Do you have a recipe for plain Quinoa Idli/Dosa without adding rice?
I am testing a few measure. I will share it soon.
It can’t get healthier than this
Thanks
This is a great variation of Pavarotti. Super. Idea!
Oops, l meant pesarattu. :-)
:-) yup.. you can add any veggies n make it uthappam
Love it Vidhya! So making this.
Thanks :-)