High Protein Adai (Savory Lentil Pancakes)

Packed with plant-based protein and bursting with flavor, High Protein Adai is a wholesome take on traditional South Indian savory lentil pancakes. This nutrient-rich recipe combines five types of lentils—Toor dal, Chana dal, Urad dal, Moong dal, and raw rice—which are soaked and ground with a medley of spices like cumin, asafoetida, and dried red chilies for bold, aromatic depth. Fresh ingredients like spinach, curry leaves, onion, and grated coconut elevate the batter, adding texture and a dose of greens. Perfectly crisped on a griddle, these gluten-free pancakes make an ideal breakfast, dinner, or snack, delivering a satisfying crunch and hearty flavor in every bite. Pair them with a creamy coconut chutney or your favorite savory dip for a protein-packed meal that’s both delicious and nutritious.

Nutriscore Rating: 78/100

Prep Time:180 mins

Cook Time:30 mins

Total Time:210 mins

Servings: 4

Ingredients

• 1 cup Raw rice
• 0.5 cup Toor dal (split pigeon peas)
• 0.5 cup Chana dal (split Bengal gram)
• 0.25 cup Urad dal (split black gram)
• 0.25 cup Moong dal (split green gram)
• 4 pieces Dried red chilies
• 0.5 teaspoon Asafoetida
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Black peppercorns
• 1.5 teaspoon Salt
• 1.5 cups Water
• 2 tablespoons Oil
• 1 medium Onion, finely chopped
• 10 leaves Curry leaves, chopped
• 0.5 cup Spinach, chopped
• 2 tablespoons Grated coconut

Directions

Step 1

Rinse the raw rice and all the lentils (toor dal, chana dal, urad dal, and moong dal) together under running water until the water runs clear, then soak them in a large bowl with enough water to cover for 2 to 3 hours.

Step 2

Drain the soaked rice and lentils. In a blender, add the rice, lentils, dried red chilies, asafoetida, cumin seeds, black peppercorns, and salt. Grind to a coarse batter using 1.5 cups of water. The batter should have a pancake batter consistency; add more water if required.

Step 3

Transfer the batter to a large mixing bowl. Add the finely chopped onion, curry leaves, spinach, and grated coconut to the batter and mix well.

Step 4

Heat a non-stick dosa pan or a griddle over medium heat and drizzle a little oil to grease it.

Step 5

Pour a ladleful of the adai batter onto the pan and spread it out into a circle, about 6 to 8 inches in diameter, using the back of the ladle.

Step 6

Drizzle a little oil around the edges and cook for about 2 to 3 minutes on one side or until golden brown.

Step 7

Flip the adai and cook the other side for an additional 2 minutes, until it is crisp and cooked through.

Step 8

Remove from the pan and serve hot. Repeat with the remaining batter.

Step 9

Serve these high-protein adais with coconut chutney or any favorite side dish.

Nutrition Facts

Serving size	(1055.5g)

Amount per serving	% Daily Value*
Calories	2108.5

Total Fat 42.7g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 3667.6mg	0%
Total Carbohydrate 355.5g	0%
Dietary Fiber 58.2g	0%
Total Sugars 11.8g
Protein 83.6g	0%

Vitamin D 0IU	0%
Calcium 442.5mg	0%
Iron 22.5mg	0%
Potassium 4175.1mg	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: 18.0%

Protein: 15.6%

Carbs: 66.4%