Vegetarian “Dosas” with Curried Chickpeas and Mint Chutney
I love traditional Southern Indian dosas, but they are fried and not exactly healthy for daily consumption. I took all my favorite flavors into this unconventional recipe.
Servings: 8 servings
Calories: 200kcal
Ingredients
Indian Dosa Pancakes:
- Use either a whole wheat flour tortilla 150 calories or a Whole Wheat Tandoori Naan (200 calories)
Curried Chickpea Filling:
- 5 cloves garlic minced
- 1 red onion peeled and finely diced
- 1 carrot peeled and finely diced
- 1 red pepper finely diced )
- 1/4 tsp cayenne pepper
- 2 Tbsp ground cumin ground
- 1 Tbsp dried oregano
- 1-2 tsp salt
- 1 Tbsp ground turmeric
- 4 cups cooked or canned chick peas about 2, 160z cans
- ½ cup tomato paste 4 oz
Coconut Curry Sauce:
- 1 onion peeled and chopped (I used a red onion)
- 2 cloves garlic minced
- ½ tsp ground cumin ground
- ¾ tsp sea salt coarse
- 3 Tbsp curry powder
- 1 1/2 cups vegetable broth
- 1 1/4 cups coconut milk
- 3 large tomatoes diced
Fresh Mint Chutney:
- 2 cups packed fresh mint
- 1/4 cup water
- 1 shallot peeled
- Juice from 1 lime
- 1 Tbsp coconut sugar
- 1 pinch sea salt
Instructions
Indian Dosa Pancakes:
- Spray your tortillas or naans lightly with cooking spray, line them up on a baking sheet, and put them under the broiler at 350 degrees for about 3-5 min on both sides to make them a nice, crispy/soft base.
Curried Chickpea Filling:
- Heat a large saucepan over medium to low heat. Add the garlic, veggies, and spices, cooking until soft, stirring occasionally.
- Mash the chickpeas by hand, or in a food processor. Add the chickpeas and tomato paste to the saucepan, stirring until heated through. I left mine a little chunky so you could still see some whole chickpeas in the filling.
Coconut Curry Sauce:
- Heat a saucepan over medium heat, add the onion and garlic, cooking for 5 minutes, or until soft. Add the spices, cooking for 1 minute more. Add the vegetable broth, coconut milk and tomatoes, stirring occasionally. Let it simmer for half an hour.
Fresh Mint Chutney:
- Blend all ingredients in a food processor until you have a course puree. Taste and adjust seasonings, if necessary.
To Assemble:
- Take one of your “dosas” and top it with 1/8 of the curried chickpea mixture. Add 1-2 Tbsp of the coconut curry sauce and top with 1-2 tsp of mint chutney (or more if you like).
Notes
Nutrition Facts panel includes 1/8 of the chickpea mixture, the coconut curry sauce, and mint chutney.
If you are using a whole wheat flour tortilla, add 150 Calories, 5g Fat, 150mg Sodium, 20g Carbs, 3g Fiber, 1g Sugar, and 3g Protein. If you are using a whole wheat naan, add 240 Calories, 3g Fat, 310mg Sodium, 44g Carbs, 8g Fiber, 2g Sugar, and 10g Protein
Nutrition
Calories: 200kcal | Carbohydrates: 39g | Protein: 7.6g | Fat: 2g | Sodium: 600mg | Fiber: 7.9g | Sugar: 5.2g