Here is the Tri- Color Wheat dosa for this Independence day. I am back with my diabetic friendly recipes after a month. Our 69th Independence Day is right around and “Let us celebrate the Independence of India, with some diabetic friendly recipes, cheering for the colors of the flag!” Wishing you all a happy independence day.
Last year I tried Tricolor variety rice and this year I was contemplating between idly and dosai. Then finally decided dosai and thought of trying it out with wheat flour. You can find the regular wheat dosai or karaicha dosai recipe here. I took that as the base and added the colors with veggie puree.
Rice and wheat both are loaded with carbs but wheat has high protein when compared to rice so it keeps you full. You can read about the comparison between rice and wheat here. As always portion control plays a major role. “Wheat absorbs a wider range of minerals from rich soil than other grains.For this reason and because it nurtures the heart mind, wheat is sometimes considered an ideal food for human growth and development.”  (Book Reference below)
Per Serving : 3 dosas
The base batter
- Wheat flour – 3 cups
- Rice flour – 3 tbsp
- Salt – 2 tsp
- Water – as required ( I used around 2.5 cups)
- Oil for making dosa. If using non-stick if you can ignore oil if not ¼ tsp of oil around one dosa should be good enough.
- Mix the wheat flour, rice flour and salt.
- Now slowly add water and mix them well to bring it to dosa batter consistency.
- Split this batter into three portions.
Just add cumin seeds and mix well. (You can also add chopped onions, green chilly and cilantro)
- Spinach – 2 cups
- Water – 3 cups
- Salt – ¼ tsp
- Boil the three cups of water with ¼ tsp of salt.
- When it starts to boil turn the heat off and add the spinach and cover it.
- Let it sit for 5 minutes.
- Now drain the water and let it cool.
- Puree the spinach (don’t add more than 2 tbsps of water) and add it to the ⅓ of the base batter and mix well.
- Squash / Pumpkin (Peeled and chopped – 1 cup
- Carrot – 1 (Peeled and chopped)
- Water – 3 cups
- Salt – ½ tsp
- Boil the three cups of water with ½ tsp of salt.
- When it starts to boil add the chopped veggies and let it cook for 5 minutes.
- Turn of the heat and drain the water and let it cool.
- Puree the veggies (don’t add more than 2 tbsps of water) and add it to the other ⅓ of the base batter and mix well.
Tri color bases are now ready.
- Heat the tawa and once the tawa is hot pour one ladle of batter and don’t spread around like as we do for regular dosa.
- Add ¼ tsp of oil around the dosa if required.
- Let it cook for at least 1 minute and now flip the dosa.
- Let it cook for 30 secs on the other side and that’s it. Dosas are ready.
Serve hot with chutney. I prepared tri color chutney also and the recipes can be found here.
- White chutney – Coconut Chutney
- Orange Chutney – Onion-Tomato Chutney
- Green Chutney – Cilantro Chutney
- This can be done with regular idly dosa batter too.
- If the batter becomes thin after adding the purees try adding rice flour.
- This dosa takes longer time to cook than the regular dosa.
- You can add chopped onions, cilantro and green chillies if you like. I kept it plain.
Disclaimer: I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.
 Healing with Whole Foods by Paul Pitchford