India · Pulse Check
Protein-Rich Adai (South Indian Savoury Lentil Pancakes) with Mint Yogurt Chutney
Authentic South Indian adai made with mixed lentils and brown rice, served with a refreshing mint yogurt chutney. Naturally high in plant protein.
Macros are per serving. If this recipe serves 4 people, the numbers above are for one portion. Nutritional values are estimated using recognised nutrition databases and calorie-tracking software to provide a practical guide, although they may vary depending on the exact ingredients and brands you use.
Ingredients
- Batter
- 120 g brown rice
- 90 g chana dal (split chickpeas)
- 90 g toor dal (split pigeon peas)
- 70 g moong dal (split yellow mung beans)
- 50 g urad dal (split black gram)
- 3 dried red chillies
- 1 tsp cumin seeds
- ½ tsp freshly ground black pepper
- 1 cm fresh ginger
- ½ tsp asafoetida (optional)
- 1 tsp salt
- 1 small onion, finely chopped
- 2 tbsp chopped fresh coriander
- 8–10 curry leaves, finely chopped (optional)
- 2 tbsp neutral oil
- Mint (Pudina) Yogurt Chutney
- 200 g plain Greek yogurt
- 1 packed cup fresh mint (pudina) leaves
- ½ cup fresh coriander leaves
- 1–2 green chillies
- 1 cm fresh ginger
- 1 small garlic clove (optional)
- 1 tbsp lemon juice
- ½ tsp roasted cumin powder
- Salt, to taste
Recommended equipment
- · High-speed blender
- · Large mixing bowl
- · Non-stick or cast-iron frying pan
- · Spatula
Instructions
- 01
Rinse the brown rice and all the lentils thoroughly until the water runs clear.
- 02
Soak them together in plenty of water for 6–8 hours or overnight.
- 03
Drain well. Blend with the dried red chillies, cumin, black pepper, ginger, asafoetida (if using), salt and enough water to form a thick, slightly coarse batter.
- 04
Transfer the batter to a bowl and stir in the chopped onion, coriander and curry leaves.
- 05
Cook the adai. Heat a lightly oiled non-stick or cast-iron pan over medium heat.
- 06
Spoon about ½ cup of batter onto the pan and gently spread into a circle about 15 cm (6 inches) wide. Adai should be thicker than a dosa.
- 07
Drizzle a little oil around the edges. Cook for 3–4 minutes until the underside is golden brown and crisp. Flip and cook for another 2–3 minutes. Repeat with the remaining batter.
- 08
Prepare the mint yogurt chutney. Blend the mint, coriander, green chillies, ginger, garlic (if using), lemon juice, roasted cumin and a splash of water until smooth.
- 09
Fold the herb mixture into the Greek yogurt. Season with salt to taste.
- 10
For extra flavour, heat the oil in a small pan, add the mustard seeds and cook until they begin to pop. Stir in the curry leaves and pour the tempering over the chutney before serving (optional).
Cooking tips
- Keep the batter slightly coarse to achieve the traditional texture.
- Brown rice adds extra fibre and a pleasant nutty flavour, but white rice can be substituted if preferred.
- If the batter becomes too thick after resting, stir in a little water before cooking.
- Cook over medium heat to ensure a crisp exterior and a soft, fully cooked centre.
- Serve 2 warm adai with 50 g mint yogurt chutney per serving. You can also refrigerate cooked adai for up to 3 days or freeze already cooked adai for up to 2 months.
You'll need
Origin
Adai is one of Tamil Nadu's most beloved home-cooked dishes, enjoyed for generations as a hearty breakfast or light meal. Unlike fermented dosa, it comes together from a simple blend of soaked rice and pulses, making it both quick to prepare and naturally rich in plant protein. Each lentil contributes its own texture and flavour, resulting in pancakes that are crisp around the edges, tender in the middle and deeply satisfying. Paired with a cooling mint yogurt chutney, this version offers a fresh, protein-packed twist while staying true to the spirit of this South Indian classic.
