Sprouts Jowar Dosa is an instant Protein rich, Gluten Free, Vegan Dosa made with combing sorghum flour with nutrient-rich sprouts. Makes for a healthy breakfast / brunch option.
Sprouts are made very regularly at home. Like My homemade veg stock, I have a ritual to make these sprouts at home. While most of the time, they are made of mung beans, I experiment with Whole Jowar & Black Channa too once in a while. Where I live, it’s a reasonably humid / tropical climate through the year, so for sprouting I dont need any special equipment, although I did try the fad of sprouting using an Instant Pot.
How else can you use Sprouts?
Sprout methi seeds in this amazingly delish (not bitter at all) Methi sprouts pickle a.k.a Methi ki launji
Add Mung or chickpea sprouts to Bread Upma / normal upma
Add sprouts to make Cucumber Sprout Salad more nutrient rich
Steam any kind of legume sprouts to make a Sundal (stir fry)
Mix Sprouts with any vegetable base and Oats to make Oats Sprouts Tikki
Add sprouts instead of whole cooked moong to Dahi Batata Puri
Make a delicious curry for Roti / rice as in this Moongachi Usal
If you are new to sprouting and / or want to try an easy way to sprout legumes at home with minimal equipment, check out the video below.
Why sprouting ? Here are five benefits of sprouting:
- Nutrient-Rich Superfoods:Sprouting enhances the nutritional content of legumes and seeds, making them nutrient dense and rich in antioxidants.
- Digestive Health and Easy Digestion : Sprouted foods are easier to digest, promoting better gut health and aiding in digestion. And Sprouts naturally release digestive enzymes helping in absorption
- Bioavailability of Nutrients: Sprouting increases the bioavailability of nutrients, ensuring optimal absorption by the body.
- Antioxidant Powerhouse: Sprouted foods are packed with antioxidants that combat free radicals and support overall cellular health.
- Weight Management and Low-Calorie NutritionSprouted foods contribute to weight management by being low in calories while providing essential nutrients.
Today’s dosa / savoury pancake is an instant Dosa (no fermentation needed) and can be prepared for rushed mornings for breakfast or a leisurely brunch too. It can be spread out thin or prepared like thick pancakes. Both pictures are seen below. Check out the quick video embedded below to understand the consistency of the batter.
Other Easy and Delish Dosa recipes you would love on the blog:
Serving suggestions : Any Spicy Chutney or Sambhar. Today , I served with spicy Carrot – Garlic Chutney
Prep time – 15 mins ; Cook time – 15 mins ; Makes – 8 dosas
Cuisine – South Indian ; Course – Breakfast / brunch
Tips and tricks to make a great Sprouts Jowar Dosa:
- If using refrigerated sprouts, bring the required quantity to room temperature and then use
- If you dont use / dont have Jowar flour, use normal atta (wholewheat flour). But the Dosa wouldn’t be Gluten Free then
- Rice flour is added to make the dosa little crispy
- Be sure to cook the dosa on medium-high flame. Else it will either burn or undercook
- Amount of water depends on the quantity and quality of your flour
- Be sure to mix the batter well every time before making the dosa as the flour / protein tends to settle at the bottom.
PIN FOR LATER
What you need to make Sprouts Jowar Dosa
- 2/3 cup Mung sprouts
- 1/2 cup Chickpea Sprouts (add soaked n drained channa too if you don’t have channa sprouts)
- 2 handfuls spinach (washed and chopped)
- 1 cup Jowar flour
- 1/4 cup rice flour
- 1.5 tsp salt
- 1 inch Ginger
- 1/2 tsp Black pepper
- 3 green chillies (adjust spice)
- 1 tsp Cumin (jeera powder)
- 1 handful coriander (washed and chopped)
- 2 TBSP oil (to make the dosa)
- 2/3 cup water (or as required)
- 1/4 cup onions (chopped, optional for topping)
How to make Sprouts Jowar Dosa
- In a blender / Mixer grinder, pulse together both the sprouts and the flours.
- Now add 1/2 -2/3 cup water, all the ingredients except oil and blend to a smooth, flowing batter.
- Cover and rest for 15 mins.
- Heat a cats iron / dosa tava
- Take 1-2 tadles of dosa and spread evenly to a thin dosa.
- Drizzle oil around the sides,
- If using chopped onions, top on the dosa now. Cook on medium flame.
- Once the dosa is cooked golden brown around the edges, serve hot with any chutney / sambhar
- This dosa is cooked only on one side if spreading it thin.
- If you are making thick small pancakes like the image above, you need to cook it on both sides.
- Addition of onions are optional, so you can skip it
- Be sure to mix the batter well every time before making the dosa as the flour / protein tends to settle at the bottom.
Sprouts Dosa with Jowar | Sorghum dosa with sprouts
Equipment
- Pots and Pans
- Tava / Skillet
- Ladle
Ingredients
- 2/3 cup Mung sprouts
- 1/2 cup Chickpea Sprouts add soaked n drained channa too if you don’t have channa sprouts
- 2 handfuls spinach washed and chopped
- 1 cup Jowar flour
- 1/4 cup rice flour
- 1.5 tsp salt
- 1 inch Ginger
- 1/2 tsp Black pepper
- 3 green chillies adjust spice
- 1 tsp Cumin jeera powder
- 1 handful coriander washed and chopped
- 2 TBSP oil to make the dosa
- 2/3 cup water or as required
- 1/4 cup onions chopped, optional for topping
Instructions
- In a blender / Mixer grinder, pulse together both the sprouts and the flours.
- Now add 1/2 -2/3 cup water, all the ingredients except oil and blend to a smooth, flowing batter.
- Cover and rest for 15 mins.
- Heat a cats iron / dosa tava
- Take 1-2 tadles of dosa and spread evenly to a thin dosa.
- Drizzle oil around the sides,
- If using chopped onions, top on the dosa now. Cook on medium flame.
- Once the dosa is cooked golden brown around the edges, serve hot with any chutney / sambhar
- This dosa is cooked only on one side
- If you are making thick small pancakes like the images above, you need to cook it on both sides.
- Addition of onions are optional, so you can skip it
- Be sure to mix the batter well every time before making the dosa as the flour / protein tends to settle at the bottom.
Notes
- If using refrigerated sprouts, bring the required quantity to room temperature and then use
- If you dont use / dont have Jowar flour, use normal atta (wholewheat flour). But the Dosa wouldn’t be Gluten Free then
- Rice flour is added to make the dosa little crispy
- Be sure to cook the dosa on medium-high flame. Else it will either burn or undercook
- Amount of water depends on the quantity and quality of your flour
- Be sure to mix the batter well every time before making the dosa as the flour / protein tends to settle at the bottom.
This goes to Sprouts Theme challenge hosted by Jayashree who also gave me spinach & kala channa sprouts as my SI. She has dished this Sprouted methi – Moong stir fry with the ingredients I gave her.
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The dosa recipe turned out really good. I love the spinach added to it giving the colour and flavour that it gives to the dosa.
Thanks for trying this out,Seema. Yes we love the spinach in this too
The dosa is so healthy with sprouts and bajra in it. I will soon try for our breakfast and let you know. Thanks for the share.
THanks renu. I have used Jowar, not Bajra in this. Do try and let me know how you liked it
This one healthy dosa. I usually add sprouts to chickpea flour to make chila. Your sprouts dosa has made me realize how easy it is to include jowar in ones diet. Bookmarking this recipe to give it a try.
THank you, Mayuri. Please do try.
One of the healthiest dosas! I recently tried store brought jowars batter dosa hubby liked them. So this dosa with sprouts is next what I will try. Will be perfect for our dinner. Thanks my menu for tomorrow is ready.
yay! sounds like a plan,Archana
Totally love this protein-packed dosa! It looks crispy and very delicious. Love how you have combined ingredients like jowar flour, moong sprouts, chickpea sprouts and spinach.
Thanks Priya. It surely is protein packed and nutritious too
Sprouts dosa looks very tasty, loved all your dosa collection. I too add jowar flour but never added chickpea sprouts nd spinach, will try ur version next time.
Thanks Aruna
Such a delicious looking snd healthy dosa recipe this is. A couple of sprouts snd a bunch of spinach in dosa makes it a complete meal.
Thanks Anu
Fantastic idea to incorporate Jowar and sprouts in our diet. Spinach adds a nice colour to the dosa. Bookmarking this recipe as we are a huge dosa fan. Love this nutrient rich dosa.
Thanks PReethi.Am sure you would like this a lot, do try
Love this healthy dosa. Dosa is our comfort food and this will bring a smile on everyone’s face here. Now I am trying this recipe with jowl and sprouts. Thanks for sharing.
Thanks Radha. Do try
Sprouts dosa with jowar flour in it sounds amazing. It is nutrient rich and makes a filling breakfast. Bookmarked Kalyani.
Thanks Jayashree.
dosa looks so healthy with sprouts and bajra in it here .Thanks for sharing.
Thanks Sasmita, I have used Jowar here, not bajra.