Low Sodium Adai (Savory Lentil Pancakes)

Wholesome, flavorful, and heart-healthy, Low Sodium Adai (Savory Lentil Pancakes) is a nutritious twist on the classic South Indian delicacy. This recipe combines a variety of protein-packed dals—like toor dal, chana dal, and urad dal—with rice, fresh vegetables like carrots and spinach, and aromatic spices, creating a hearty dish that doesn’t skimp on taste despite being low in sodium. With a coarse, textured batter made from blended lentils and rice, these pancakes are pan-fried to golden perfection, boasting a crispy exterior and soft interior. Ready in just 30 minutes after soaking and prep, this naturally gluten-free recipe is perfect for breakfast, lunch, or dinner. Serve these savory pancakes piping hot with creamy coconut chutney or tangy yogurt for a complete, satisfying meal that’s as healthy as it is delicious.

Nutriscore Rating: 85/100

Prep Time:120 mins

Cook Time:30 mins

Total Time:150 mins

Servings: 4

Ingredients

• 1 cup Rice
• 0.5 cup Toor dal (split pigeon peas)
• 0.5 cup Chana dal (split chickpeas)
• 0.25 cup Urad dal (split black gram)
• 0.25 cup Moong dal (split green gram)
• 4 pieces Dried red chilies
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Asafoetida
• 0.25 teaspoon Turmeric powder
• 1 inch piece Ginger
• 10 leaves Curry leaves
• 1 cup Grated carrots
• 1 cup Finely chopped spinach
• 1 medium, finely chopped Onion
• 3 tablespoons Oil
• 2 cups Water

Directions

Step 1

Rinse the rice and all the dals (toor dal, chana dal, urad dal, and moong dal) thoroughly under cold running water. Soak them together in a large bowl with 2 cups of water for at least 2 hours.

Step 2

In a blender, add the soaked rice and lentils mixture, dried red chilies, cumin seeds, asafoetida, turmeric powder, ginger, and curry leaves. Blend into a coarse batter, adding water as necessary to reach a thick pancake batter consistency.

Step 3

Transfer the batter to a large mixing bowl. Stir in the grated carrots, chopped spinach, and finely chopped onion. Mix well until combined.

Step 4

Heat a non-stick skillet or griddle over medium heat and lightly grease the surface with 1/2 teaspoon of oil.

Step 5

Pour a ladleful of the batter onto the skillet and spread it gently with the back of the ladle to form a pancake about 1/4-inch thick.

Step 6

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

Step 7

Flip the adai carefully and cook on the other side for another 2-3 minutes or until golden brown and crispy.

Step 8

Repeat the process with the remaining batter, adding a little oil to the pan as needed.

Step 9

Serve hot with sides like coconut chutney or fresh yogurt for a complete meal.

Nutrition Facts

Serving size	(1330.2g)

Amount per serving	% Daily Value*
Calories	1802.0

Total Fat 52.9g	0%
Saturated Fat 4.3g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 615.4mg	0%
Total Carbohydrate 267.3g	0%
Dietary Fiber 60.4g	0%
Total Sugars 29.8g
Protein 77.3g	0%

Vitamin D 0IU	0%
Calcium 492.8mg	0%
Iron 24.8mg	0%
Potassium 4569.4mg	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: 25.7%

Protein: 16.7%

Carbs: 57.7%