Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 150 g | Sweet · Cooling |
 Chana dal | 80 g | Sweet, Astringent · Cooling |
 Toor dal | 70 g | Sweet, Astringent · Heating |
 Urad dal | 45 g | Sweet · Heating |
 Curry leaves, sliced | 3 g | Bitter, Pungent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Ghee | 18 g | Sweet · Cooling |
| Water | 520 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white rice if whole, or sift it if flour; soak whole grains or pulses until pliable, then grind or whisk with the measured water to a smooth batter.
- Stir in the cumin, ginger, rock salt, and chana dal, toor dal, urad dal, sliced curry leaves; rest the batter for 30 minutes after grinding.
- Heat a heavy griddle and spread a thin film of ghee.
- Pour and spread each pancake; cook until the surface sets, then turn and cook the second side.
- Serve immediately while the center is tender and the edges are lightly crisp.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Tamil adai tradition)
Adai (Mixed-Dal Dosa) is a griddle-cooked breakfast made from a rested grain or pulse batter. Vata: make smaller, softer pancakes and add ghee. Pitta: omit chilies and add coriander. Kapha: spread thinly and use minimal fat.
USDA Nutrition Facts for Adai (Mixed-Dal Dosa)
| Nutrient | Per 100g | Per Serving (1 serving (224g)) |
|---|---|---|
| Energy (Calories) | 158 kcal | 354 kcal |
| Protein | 6.2 g | 13.8 g |
| Total Carbohydrates | 26.6 g | 59.8 g |
| Dietary Fiber | 3.1 g | 7.0 g |
| Total Sugars | 0.04 g | 0.08 g |
| Total Fat | 2.9 g | 6.5 g |
| Calcium | 34.6 mg | 77.7 mg |
| Iron | 2.22 mg | 4.98 mg |
| Magnesium | 46.4 mg | 104.2 mg |
| Phosphorus | 98.4 mg | 220.9 mg |
| Potassium | 251 mg | 563 mg |
| Sodium | 180 mg | 404 mg |
| Zinc | 0.84 mg | 1.89 mg |
| Copper | 0.18 mg | 0.40 mg |
| Manganese | 0.41 mg | 0.92 mg |
| Selenium | 3.6 µg | 8.1 µg |
| Vitamin C | 0.07 mg | 0.2 mg |
| Vitamin A (RAE) | 17.6 µg | 39.5 µg |
| Vitamin E | 0.10 mg | 0.22 mg |
| Vitamin K | 2.8 µg | 6.2 µg |
| Thiamin (Vitamin B1) | 0.16 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.08 mg |
| Niacin (Vitamin B3) | 1.03 mg | 2.31 mg |
| Vitamin B6 | 0.07 mg | 0.15 mg |
| Folate (DFE) | 111.1 µg | 249.4 µg |
| Choline | 1.7 mg | 3.8 mg |
