Low Fat Adai (Savory Lentil Pancakes)

Delight your taste buds with these Low Fat Adai, a wholesome twist on the traditional South Indian savory lentil pancakes. Packed with protein-rich dals—chana, toor, urad, and moong—and the goodness of brown rice, this healthy recipe is naturally gluten-free and full of fiber. Infused with the bold flavors of red chilies, aromatic curry leaves, and a hint of hing, these pancakes are not only nutritious but also incredibly flavorful. With minimal oil and a straightforward blending process, they are perfect for a quick and satisfying breakfast or dinner. Pair them with fresh coconut chutney or cooling yogurt for a balanced, guilt-free meal. If you're searching for low-fat Indian recipes or high-protein breakfast ideas, this easy adai recipe is your go-to choice!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 0.5 cups Chana dal (split chickpeas)
• 0.5 cups Toor dal (pigeon peas)
• 0.25 cups Urad dal (split black gram)
• 0.25 cups Moong dal (split mung beans)
• 0.5 cups Brown rice
• 3 pieces Red chilies
• 0.25 teaspoons Hing (asafoetida)
• 10 leaves Curry leaves
• 1 teaspoons Salt
• 2 cups Water
• 1 teaspoons Oil

Directions

Step 1

Rinse the dals (chana, toor, urad, and moong) and brown rice together in several changes of water to remove any dust or impurities.

Step 2

Soak the rinsed dals and rice mixture in 2 cups of water for at least 3-4 hours.

Step 3

After soaking, drain the water from the dal and rice mixture. Add the mixture to a blender.

Step 4

Add red chilies, hing, curry leaves, and salt to the blender.

Step 5

Gradually add 1 to 1.5 cups of water while blending to make a smooth, thick batter. The batter should have a similar consistency to pancake batter.

Step 6

Heat a non-stick skillet or a griddle over medium heat. Lightly grease the surface with a tiny bit of oil.

Step 7

Pour a ladleful of the batter onto the skillet and spread it into a thin circle using the back of the ladle.

Step 8

Drizzle a few drops of oil around the edges of the adai.

Step 9

Cook the adai on medium heat until the edges start to lift and golden brown spots appear, about 2-3 minutes.

Step 10

Flip the adai using a spatula and cook on the other side for 1-2 minutes, ensuring both sides are evenly cooked.

Step 11

Repeat the process with the remaining batter, making additional adais.

Step 12

Serve hot with chutney or yogurt.

Nutrition Facts

Serving size	(911.3g)

Amount per serving	% Daily Value*
Calories	1216.8

Total Fat 14.5g	0%
Saturated Fat 1.7g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2447.9mg	0%
Total Carbohydrate 210.9g	0%
Dietary Fiber 52.0g	0%
Total Sugars 15.5g
Protein 68.8g	0%

Vitamin D 0IU	0%
Calcium 314.3mg	0%
Iron 16.6mg	0%
Potassium 3594.3mg	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: 10.4%

Protein: 22.0%

Carbs: 67.5%