• Potato and cauliflower masala dosa (Reversing Diabetes)

Dosa, or Thosai, originated in South India. It is traditionally a breakfast dish of a fermented crepe with a spiced potato filling. This full-flavoured, low-fat and high-fibre option includes dried spices for a healthy meal.

Serves
4

Preparation

20min

Cooking

35min

Skill level

Easy
By
Average: 3.2 (44 votes)
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Ingredients

  • 300 g (10½ oz) lower-GI potatoes, such as Carisma, cut into small cubes
  • 350 g (12 oz) cauliflower, cut into small florets
  • 2 tbsp curry leaves, plus extra to serve
  • olive oil spray
  • 1 brown onion, sliced
  • 2 long green chillies, sliced, plus extra to serve
  • 30 g (1 oz) piece fresh ginger, finely grated
  • 2 tsp yellow mustard seeds
  • 1 tsp cumin seeds
  • ½ tsp ground turmeric
  • 150 g (5½ oz) reduced-fat plain yoghurt
  • coriander (cilantro) sprigs, to serve

 

Dosa

  • 60 g (2¼ oz/½ cup) chickpea flour (besan)
  • 75 g (2½ oz/½ cup) wholemeal plain (whole-wheat all-purpose) flour
  • 45 g (1½ oz/¼ cup) rice flour
  • 1 small handful coriander (cilantro) leaves, finely chopped
  • olive oil spray

Cook's notes

Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.

Instructions

Put the potatoes in a saucepan of water and bring to the boil over high heat. Reduce the heat and cook for 8 minutes. Add the cauliflower and cook for a further 2–3 minutes or until the cauliflower is tender and the potatoes are soft when tested with a knife. Drain the vegetables and set aside.

Lightly spray the extra curry leaves with olive oil. Cook in a large non-stick frying pan over medium heat for 1–2 minutes or until crisp. Remove from
the pan and set aside.

Spray the frying pan with olive oil and place over medium heat. Add the onion and cook, stirring, for 2–3 minutes or until softened. Add the remaining curry leaves, chillies, ginger, mustard seeds, cumin seeds and turmeric. Cook, stirring, for 2–3 minutes or until aromatic. Add the potatoes, cauliflower and 60 ml (2 fl oz/¼ cup) water. Stir for 1 minute or until combined and the potatoes are slightly mashed. Cover and keep warm while you cook the dosa.

To make the dosa, combine the flours with 310 ml (10¾ fl oz/1¼ cups) water and whisk to make a runny batter. Stir in the coriander. Spray a large frying pan with olive oil and place over medium heat. Add a quarter of the batter to the pan, tilting and swirling to make a thin round. Cook for 2 minutes, then turn over and cook for 1 minute or until golden. Transfer to a plate and repeat with the remaining batter to make four dosa in total.

Divide the potato mixture among the dosa, fold over and top with the yoghurt, coriander sprigs, extra chilli and fried curry leaves. Sprinkle with freshly ground black pepper and serve.

 

Nutrition (per serve)

Energy: 1225 kJ
Protein: 13 g
Carbohydrate: 48 g
- Starches: 39 g
- Sugars: 9 g
Exchanges: 3
Portions: 5
GI: Medium
GL: Low
Protein:carbohydrate ratio, 0.27
Fat: 4 g
- Saturated fat: 1 g
- Unsaturated fat: 3 g
Saturated:unsaturated ratio, 0.33
Fibre: 8 g
Sodium: 50 mg
Potassium: 1070 mg
Sodium:potassium ratio, 0.05
Gluten free? No

This extract, recipe and image is from Reversing Diabetes by Dr Alan Barclay (Murdoch Books, $35.00).