Potato and cauliflower masala dosa
Dinner
SERVES:
4
4
DIFFICULTY:
Easy
Easy
PREP TIME:
20 minutes minutes
20 minutes minutes
COOK TIME:
30 minutes minutes
30 minutes minutes
FEATURED PRODUCT
Ingredients
Masala:
- 300 g lower-GI potatoes such as Carisma, cut into 3 cm cubes
- 350 g 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 ginger finely grated
- 2 tsp yellow mustard seeds
- 1 tsp cumin seeds
- ½ tsp ground turmeric
- fresh coriander (cilantro) to serve
- 150 g reduced fat greek yoghurt
Dosa:
- ½ cup chickpea flour (besan)
- ½ cup wholemeal plain flour
- ¼ cup rice flour
- 1 fresh coriander (cilantro) finely chopped
- olive oil spray
Method
- To make the masala:
- 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. Cook the onion, stirring, for 2–3 minutes or until softened. Add the chillies, curry leaves, ginger, mustard seeds, cumin seeds and turmeric.Cook, stirring, for 2–3 minutes or until aromatic.
- Add the potatoes, cauliflower and ¼ cup water. Stir for 1 minute or until the mixture is combined and the potatoes are slightly mashed. Cover and keep warm while you cook the dosa.
- To make the dosa:
- Combine the flours with 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 one-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.
- To serve:
- Divide the potato mixture among the dosa, fold over and top with the yoghurt, coriander sprigs, chilli and fried curry leaves. Sprinkle with freshlyground black pepper and serve.
Notes
Energy per serve: 1225kJ
This recipe is from Dr Alan Barclay’s new book, Reversing Diabetes (Murdoch Books), and is available from good bookshops and online.
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.
Nutritional information (per serve)
Calories: 290kcal | Carbohydrates: 48g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Fiber: 8g
