Heart-Healthy Adai (Savory Lentil Pancakes)

Elevate your breakfast or dinner routine with Heart-Healthy Adai, a wholesome twist on the classic South Indian savory lentil pancakes. Made with a nourishing blend of brown rice, protein-packed lentils (toor, moong, chana, and urad dal), and nutrient-rich vegetables like spinach, carrot, and onion, this recipe is a fiber and flavor powerhouse. Seasoned with aromatic spices like curry leaves, asafoetida, and black pepper, each pancake bursts with authentic flavors and health benefits. What sets this adai apart is its heart-friendly profile, featuring olive oil and fenugreek seeds for added wellness. With a crispy outside and tender, veggie-studded inside, these gluten-free pancakes make the perfect pair to tangy chutneys or comforting sambars. Ideal for a nourishing meal that’s packed with taste and nutrition!

Nutriscore Rating: 80/100

Prep Time:165 mins

Cook Time:30 mins

Total Time:195 mins

Servings: 4

Ingredients

• 0.5 cup Brown rice
• 0.25 cup Split yellow moong dal
• 0.25 cup Toor dal (pigeon peas)
• 0.25 cup Chana dal (Bengal gram dal)
• 0.25 cup Urad dal (black gram dal)
• 0.5 teaspoon Fenugreek seeds
• 3 whole Dried red chilies
• 1 inch piece Fresh ginger
• 0.5 teaspoon Black peppercorns
• 0.25 teaspoon Asafoetida
• 1 teaspoon Salt
• 10 leaves Curry leaves
• 1 medium Onion, finely chopped
• 1 medium Carrot, grated
• 0.5 cup Spinach, finely chopped
• 0.25 cup Coriander leaves, chopped
• 1 cup Water
• 2 tablespoons Olive oil or any heart-healthy oil

Directions

Step 1

Rinse the brown rice and all the lentils (moong dal, toor dal, chana dal, and urad dal) under running water until the water runs clear.

Step 2

In a large bowl, combine the rinsed brown rice, lentils, and fenugreek seeds. Add enough water to cover them and soak for at least 3 hours.

Step 3

After soaking, drain the water and transfer the soaked mixture to a blender.

Step 4

Add dried red chilies, ginger, and black peppercorns to the blender. Grind into a coarse batter, adding a little water (about 1 cup) as needed until you achieve a thick pancake batter consistency.

Step 5

Transfer the batter to a mixing bowl and add asafoetida, salt, chopped curry leaves, chopped onion, grated carrot, chopped spinach, and coriander leaves. Mix well.

Step 6

Heat a non-stick skillet or griddle over medium heat and brush it lightly with olive oil.

Step 7

Pour a ladleful of the batter onto the hot skillet and spread it in a circular motion to form a pancake.

Step 8

Drizzle a little olive oil around the edges of the adai and cover it with a lid. Cook for 2-3 minutes until the edges turn golden brown.

Step 9

Flip the adai and cook the other side for another 2 minutes until cooked through.

Step 10

Repeat the process with the remaining batter.

Step 11

Serve hot with chutney or sambar for a delicious heart-healthy meal.

Nutrition Facts

Serving size	(876.2g)

Amount per serving	% Daily Value*
Calories	1184.1

Total Fat 34.6g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2510.9mg	0%
Total Carbohydrate 174.9g	0%
Dietary Fiber 40.6g	0%
Total Sugars 9.2g
Protein 53.9g	0%

Vitamin D 0IU	0%
Calcium 361.4mg	0%
Iron 16.3mg	0%
Potassium 3202.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.4%

Protein: 17.6%

Carbs: 57.0%