Sprouts and Palak Dosa: A Healthy & Delicious Twist to South Indian Pancakes

Dosa is a beloved South Indian dish, traditionally made with fermented rice and lentil batter. But if you’re looking for a nutritious and protein-packed alternative, Sprouts and Palak Dosa is the perfect choice! This dosa is made with sprouted lentils (moong dal, chana, etc.) and fresh spinach (palak), making it rich in protein, fiber, and iron. It’s gluten-free, vegan-friendly, and a great way to include greens and sprouts in your diet.

In this blog, we’ll go through an easy step-by-step recipe, along with its health benefits, variations, and serving suggestions.

Why You’ll Love Sprouts & Palak Dosa

✅ High in protein – Sprouts are a powerhouse of protein and amino acids.
✅ Rich in iron & fiber – Spinach boosts iron levels and aids digestion.
✅ No fermentation needed – Unlike traditional dosa, this can be made instantly.
✅ Crispy & flavorful – Tastes amazing with chutneys and sambar.
✅ Great for kids & adults – A delicious way to sneak in greens and sprouts.

1. Sprouts and Palak Dosa Recipe (Serves 3-4 people)

Ingredients:

• 1 cup mixed sprouts (moong dal, chana, or any lentil sprouts)
• 1 cup spinach (palak), chopped
• ½ cup rice flour (for crispiness, optional)
• 2 green chilies, chopped (adjust to taste)
• 1-inch ginger, grated
• ½ tsp cumin seeds
• ½ tsp salt (adjust to taste)
• ¼ cup water (adjust for consistency)
• 1 tbsp coriander leaves, chopped
• Oil or ghee, for cooking

Step-by-Step Instructions

Step 1: Prepare the Batter

1. Blend the sprouts: In a blender, add sprouts, spinach, green chilies, ginger, and cumin seeds.
2. Add ½ cup water and blend until you get a smooth batter.
3. Transfer the batter to a bowl and mix in rice flour (if using), salt, and coriander leaves.
4. Adjust water if needed to get a pourable dosa consistency.

Step 2: Cook the Dosa

1. Heat a non-stick tawa (griddle) and lightly grease it with oil.
2. Pour a ladleful of batter in the center and spread it in a circular motion.
3. Drizzle a little oil or ghee around the edges.
4. Cook on medium heat for 2-3 minutes, then flip and cook for another minute.
5. Remove from heat and repeat with the remaining batter.

Step 3: Serve & Enjoy!

• Serve hot with coconut chutney, tomato chutney, or sambar.
• You can also enjoy it with spicy garlic chutney or a side of curd.

2. Variations of Sprouts & Palak Dosa

🌿 Millet Sprouts Dosa

• Replace rice flour with ragi (finger millet) or bajra (pearl millet) for an even healthier option.

🧀 Cheesy Spinach Dosa

• After spreading the batter, sprinkle grated cheese on top for a kid-friendly version.

🥕 Veggie Loaded Dosa

• Add grated carrots, beetroot, or finely chopped onions for extra nutrition.

🔥 Spicy Masala Dosa

• Stuff the dosa with a spiced potato or paneer filling for a flavorful twist.

3. Health Benefits of Sprouts & Spinach Dosa

🌱 Protein-Packed & Great for Weight Loss

Sprouts are low in calories but high in plant-based protein, making this dosa great for a weight-loss diet.

🩸 Iron & Immunity Boosting

Spinach is rich in iron, vitamin C, and antioxidants, which help fight fatigue and improve immunity.

🌿 Good for Digestion

Sprouts and spinach are fiber-rich, promoting better gut health and digestion.

🏋️ Ideal for Fitness & Post-Workout Meals

This dosa provides sustained energy, making it a great pre- or post-workout meal.

4. What to Serve with Sprouts & Palak Dosa?

🥥 Coconut Chutney – A classic South Indian pairing.
🍅 Tomato Chutney – Adds a tangy kick.
🧄 Spicy Garlic Chutney – Perfect for those who love bold flavors.
🥣 Sambar – A wholesome and traditional combo

Sprouts and Palak Dosa is an easy, nutritious, and delicious twist on the classic dosa. Whether you want a quick breakfast, a healthy dinner, or a post-workout meal, this dosa is a must-try!