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Quick Recipe for a brown rice dosa - 24 Mantra Organic

Quick Recipe for a brown rice dosa - 24 Mantra Organic

Learn-How-to-Make-Crispy-and-Healthy-Brown-Rice-Dosa

Learn How to Make Crispy and Healthy Brown Rice Dosa

Recipes
9.11.2020

Rice is a versatile grain that is a staple of many people around the world, especially in Asia. There are different types of rice, such as black rice, white rice, brown rice, sticky rice, and long-grain basmati rice. These varieties have different nutritional content and health benefits. White rice is perhaps the most common type of rice, which is used to prepare sweet and savoury dishes including, kheer, dosa, idli, or simple steamed rice. But did you know you can prepare the same dishes with other varieties too?

In this article, we’ll focus on a specific variety – brown rice, and explain its benefits and how to make lip-smacking brown rice dosa. Organic brown rice is a whole grain, implying that it has three parts of the grain kernel. The outer layer, which is full of fibre and is called the bran; the core is also known as the germ; and the starchy middle layer that is called the endosperm [1].

Difference Between Brown and White Rice

Unlike brown rice, white rice is more refined, implying that it does not contain the bran and the germ. It is also the main difference between brown and white rice in addition to their obvious colour differences. When the bran and the germ are removed, and only the endospore is retained, it removes much of the nutrients and fibre. That is why, if you are a dosa lover, you should ditch white rice and prepare healthy brown rice dosa instead.

Image source: Simply Recipe

Nutritional Value of Brown Rice

Before we reveal the tasty brown rice dosa recipe, let us look at the nutritional value of the grain and the potential health benefits of having it daily.

Nutrition Facts
Serving Size 100 g
Amount Per Serving
Calories 362
% Daily Value *
Total Fat 2.7 g 3 %
   Saturated Fat 0.5 g 2 %
Monounsaturated fatty acids 0.971 g
Polyunsaturated fatty acids 0.959 g
Sodium 4 mg 0%
Total Carbohydrate 76 g 28%
   Dietary Fiber 3.4 g 12%
Vitamins
Folate 20.00 mcg
Folic acid 0.00 mcg
Niacin 4.308 mg 27%
Pantothenic acid 1.493 mg 30%
Riboflavin 0.043 mg 3%
Thiamin 0.413 mg 34%
Vitamin A 0.00 IU 0%
Vitamin A, RAE 0.00 mcg
Vitamin B12 0.00 mcg
Vitamin B6 0.509 mg 39%
Minerals
Calcium, Ca 33.00 mg 3 %
Copper, Cu 0.277 mg 31 %
Iron, Fe 1.80 mg 10 %
Magnesium, Mg 143.00 mg 36 %
Manganese, Mn 3.743 mg 163 %
Phosphorus, P 264.00 mg 38 %
Potassium, K 268.00 mg 6 %
Sodium, Na 4.00 mg 0 %
Zinc, Zn 2.02 mg 18 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
Source: Nutrition Value

Benefits of Eating Brown Rice

As seen above, brown rice is full of essential vitamins and minerals, along with protein and good fats. Replacing it with white rice may be a great decision if you are planning to follow a balanced diet. If you are a huge South Indian food lover, then switch from white to brown rice dosa and enjoy some of these nutritional benefits:

  • Compared to its other counterparts, brown rice has higher fibre, vitamins, and minerals content.
  • Brown rice is high in magnesium and fibre, which regulates blood sugar levels [2].
  • Brown rice has higher amounts of plant compounds called plant lignans that can potentially help prevent heart diseases.
  • The bran in organic brown rice is high in antioxidants, which can prevent several chronic diseases such as heart disease, cancer, and type 2 diabetes.
  • If you are planning to lose weight, then incorporating brown rice into your diet can help. Brown rice promotes weight loss, reduces body mass index as well as the circumference of the waist and hips.

Brown Rice Dosa Recipe

Brown rice dosa is a healthier version of normal dosa that doesn’t look or taste any different. It is as crispy and flavorful as its white counterpart and provides umpteen health benefits. To make brown rice dosa, you’ll need the following ingredients:

Ingredients:

  • 2 cups of brown rice. You can use any variety, including brown basmati; the taste will still be the same.
  • 1 cup Urad dal
  • 1 tsp Methi dana/Fenugreek seeds
Image source: YouTube

Preparation Method

  • To make crispy brown rice dosa, wash brown rice and urad dal until the water runs clear.
  • Drain all the water and add methi dana/ fenugreek seeds. Add water into the bowl and soak overnight.
  • Rinse the water from the rice-dal-fenugreek seeds mixture, and use a grinder to grind everything into a fine paste.
  • Use your hands to mix the batter and transfer the mixture into a large container. Place a lid on the container and let the batter ferment.
  • The fermentation process will depend upon the geographical conditions. To ensure proper fermentation, mix a pinch of salt in the batter, place two red chillies on top of the batter, put on the container lid, and keep the bowl in an oven with the light on overnight to ferment. Keep the mixture away from direct light, since the heat produced by the light might start cooking the batter.
  • Once the batter is fermented, keep it in the refrigerator.
  • Add water and salt according to your taste and make it into a pouring consistency.
  • Heat a non-stick pan or griddle, rub some oil on the pan.
  • Use a wet towel to cool the pan and use a small steel Katori/bowl to pour the batter in the middle of the pan.
  • Quickly start spreading the batter to make a thin crepe/pancake.
  • Add some oil when you see the batter turning brown.
  • Use a sharp spatula to separate the edges of the dosa from the pan.
  • Do not flip the brown rice dosa.
  • Serve the hot brown dosa with sambar and coconut chutney.

Pro Tips

Use your hands instead of a spoon to mix the dough. The heat radiated from your body increases the fermentation process.

The red chillies or green chillies on top along with the oven light provide the perfect temperature for fermenting the batter.

If you don’t have a brush to smear oil on the pan, use a cut onion. It helps to remove the dosa perfectly, without sticking or breaking it.

 

Try 24 Mantra Organic’s Brown Rice and Savour the taste of organic goodness.

 

 

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