How many calories does one Adai Recipe have?

One Adai Recipe gives 114 calories. Out of which carbohydrates comprise 87 calories, proteins account for 15 calories and remaining calories come from fat which is 13 calories.  One Adai Recipe provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Adai Recipe. Adai is a crisp, golden dosa made using a batter of rice and mixed dals. It has the rich aroma of coconut oil and roasted dals, and a very rustic flavour as well.

Is Adai Recipe healthy? 

Yes and No, depends who is eating it. Made from par boiled rice, toovar dal, chana dal, red chillies, coocnut, urad dal, onions and Indian spices.

Let's understand the Ingredients.

What's good.

Toor Dal (tuvar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. High in fiber, diabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal. 

Chana Dal : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal. 

Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions. 

What can be a issue?

Parboiled Rice (Ukda Chawal) : Parboiled Rice is also known as ukda chawal. The parboiled rice is made with the rice grain soaked, steamed and dried with the hull and finally the hull is removed. In the process of steaming water soluble B Vitamins like thiamine, riboflavin and niacin from the bran integrate into the grain, thus making parboiled rice superior to white rice. A smart option to use parboiled rice effectively would be to combine with a pulse to get a high quality protein. A cereal-pulse combo like in case of idli (parboiled rice with urad dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. And then to make up for the fiber, add veggies to your idli and serve it with coconut chutney. Read is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have adai?

Yes, they can but in small amounts. A cereal-pulse combo like in case of adai (parboiled rice with toor dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. But make sure you balance your meal with some vegetables and not have an other rice with this meal. 

Coconut Chutney

Can healthy individuals have adai?

Yes, they can. But note there is parboiled rice used so make sure you have lots of vegetables with your meal. 

How to burn 114 calories that come from Adai Recipe?

Walking (6 kmph) = 34 mins

Running (11 kmph) = 11 mins

Cycling (30 kmph) = 15 mins       

Swimming (2 kmph) = 20 mins

Note: These values are approximate and calorie burning differs in each individual.