Fermented foods are nature’s provision for promoting our gut health, as such foods are high on live bacteria that join hands with the good bacteria already in our gut. They also facilitate better absorption of minerals. While there are different ''probiotic” options consumed in different parts of the world, south Indian cuisine has had a long culinary lineage of fermented foods.The popular dosas and uttapams are not only healthy and yummy but also easy to make and serve for anytime meal!

Soaking tip: It’s easier to break the prep for this recipe as follows:

• Soak the Urad dal and rice in morning
• In evening just before sleeping, grind the two. Mix and keep in a patila with cover (utensil)
• Let it ferment.
• Dosa / Uttapam batter is ready to cook in morning

Ingredients

• Rice: 3 cups
• Urad Dal: 1 cup
• Fenugreek seeds (Methi): 1 tbsp
• White/ brown Poha: ½ cup (optional)
• Water: for grinding

For Uttapam:

• Onions: 1 (chopped)
• Capsicum: 1 (chopped)
• Tomato: 1 chopped (remove seeds and inner part)
• Rock Salt: 1- 2 tsp to taste

Method

Preparing the batter:

• Wash rice and urad dal well atleast 3-4 times.
• Soak the urad dal and methi seeds together and rice separately, for 5-6 hours (preferable warm water).
• Wash and soak poha for about 10 minutes before grinding. Grind the urad dal + methi seeds, rice+ poha one after the other,usingwater as required.
• Make a thick paste.
• Mix both batters well. Cover with a lid and allow it to ferment for 6 hours minimum.
• In summers, it will take lesser time to ferment.

Making the dosa/ uttapam

• The batter will be thick for urad dal uttapam. For urad dal dosa you need to add some water.
• Add some salt after it is fermented.
• Heat the tawa, sprinkle a little cold pressed oil to grease the tawa.
• When hot, pour some batter on the tawa with a laddle & spread it into an even layer.
• Sprinkle the onions, capsicum and chopped tomatoes on top.
• Cover with lid and cook on slow flame. The moisture will cook the dosa and you can flip over more easily.
• Serve hot with green and red chutneys.

Eating Guide:

Food group: Legumes (fermented)
Legumes are whole foods rich in fibre and protein. Can be easily combined with other food groups (except fruits).
Fermented foods are good for your gut health as they add good bacteria to your gut.
You can have dosa/uttapam at any time of the day - breakfast, lunch or dinner. Remember not to combine with fruits!