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Ragi-Moong Dosa
A no-ferment Karnataka-style dosa that pairs moong dal with ragi: moong carries the protein, ragi adds earthy flavour, colour and calcium.
- Region
- Karnataka
- Status
- Adaptation — ragi dosa made with moong dal as the main base
- Diet label
- Strictly vegetarian, egg-free
- Time
- Soak 3 h · Prep 10 min · Cook 20 min
- Serves
- 2 (3 dosas each)
- Difficulty
- Easy
- Good for
- Weekday breakfast, millet-based meals
- Tags
- High protein · Quick · Dairy-free · Soy-free · Whey-free · Gluten-free* · No added sugar
- Allergens
- None of the major allergens (check hing)
Nutrition (estimated)
- Calories
- 320 kcal
- Protein
- 16 g
- Carbs
- 48 g
- Fat
- 6 g
- Fibre
- 9 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| Per serving | 320 | 16 g | 48 g | 6 g | 1 g | 9 g | 2 g | 5.0 g |
High protein · 5.0 g per 100 kcal. Values checked against IFCT 2017 on 14 Oct 2026.
Ingredients
- 120 g yellow moong dal, dry · 40 g ragi flour
- 10 g ginger · 2 green chillies · ½ tsp cumin · pinch of hing · 3 g salt
- 40 g onion, finely chopped · 10 curry leaves, chopped · 2 tbsp coriander
- 10 g groundnut oil (2 tsp)
Method
- Soak moong dal 3 hours; drain.
- Grind with ginger, chillies, cumin and 100 ml water until smooth.
- Whisk in ragi flour, hing and salt. Add 40–60 ml water to reach a pourable dosa batter. Rest 10 minutes so the ragi hydrates.
- Stir in onion, curry leaves and coriander.
- Heat a tawa on medium-high. Pour 1 ladle (about 70 g) and spread to an 18 cm circle.
- Drizzle ½ tsp oil around the edge. Cook 2 minutes until the edges darken and lift; flip and cook 1 minute.
- Serve with coconut or peanut chutney.
Protein optimisation
- Moong dal supplies about 14.5 g per serving; ragi 1.5 g.
- Boost: serve with 25 g peanut chutney per serving (+6 g protein, +145 kcal, +12 g fat) or 150 g curd (+5 g protein, +90 kcal).
Variations, serving and storage
- Regional: Mangalorean touch — add 2 tbsp grated coconut and 1 tbsp chopped onion to the batter (adds about 25 kcal and 2 g saturated fat per serving).
- Substitution: jowar flour in place of ragi gives a lighter-coloured dosa.
- Storage: batter keeps 24 hours refrigerated.
- Food safety: as for any unfermented batter, refrigerate if not used within 4 hours.
- Meal prep: grind the night before.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com