Instant Quiona dosa stuffed with roasted veggies (Oats, Red and Brown rice)
I decided to put a creative twist on things and use the crêpes to create high-protein breakfast. The filling is super simple but so delicious; roasting adds crunchy texture to the veggies.
A wrap/crepe is always a good idea for breakfast/packed lunch. What’s more? Its healthy, easy and extremely tasty. Just prepare the batter for the crepe, mix your choice of veggies for filling and a sauce or a spread would be a good idea
Whole-grains are always recommended due to the fact they contain good carbs and rich in dietary fibers, essential vitamins and minerals. Good carbs with a low glycemic index encourage controlled blood sugar keeping it stable. They also prove to be good for those individuals who look for losing calories and of course for patients with diabetes type 2.
Yields ~ 15 crepes
Preparation time-30 minutes (for batter and chopping)
Cooking time-40 minutes (for crepes/dosas)
Baking time-35-40 minutes (for roasting vegetables)
Soaking time-3-4 hours
- Quiona – 1 cup
- Brown rice – ¾ cup
- Red raw rice – ¾ cup
- Oats – ½ cup
- Flattened rice (Poha) – ¼ cup:
- Salt-to taste
- Baking soda-generous pinch
- Diced onion-2medium
- Diced parsnip-3medium
- Diced bell peppers-2
- Diced potato- 2 medium
- Salt- to taste
- Rice vinegar-2tbsp
- Chilli powder-1tsp
- Cumin powder-1tsp
- Olive oil-1tbsp
- Peanut-parsley pesto-to spread (recipe link)
- Grated low-fat cheese
- Fresh thyme
- Combine cheese and thyme in a bowl and keep aside.
- Wash and rinse quinoa, brown rice, red rice, flatten rice and soak with in enough water together for 3-4 hours.
- Soak oats with ½ to 3/4 cup water just half an hour before blending.
For stuffing/roasting vegetables:
- Pre-heat the oven at 200deg C/ 180deg C (fan assisted), line the baking tray with foil/baking sheet and set aside.
- Combine all the veggies in a bowl, toss in olive oil, salt, red chilli powder, cumin powder, vinegar and spread out onto the line baking sheet and bake for 30-40 minutes (potato takes bit longer time than other veggies so either can cook it separate or pre-cook a bit before roasting)- I cooked potato 35-40 minutes and other veggies for 20-25 minutes.
- After soaking drain and retain the water which can be sued for blending.
- Place all the ingredients at one or in batches in the processor/ blender and whizz to smooth paste along with oats (add soaked water as required while blending) and transfer to a bowl, add salt, baking soda mix well and let it sit for 5-10 minutes.
- after 1creep you can see and may then adjust the consistency of the batter as desired)
- Meantime heat the skillet/Tawa (spray some oil if desired- I used non-stick pan so which helped me to avoid oil)
- Wipe the skillet with paper towel and drop 2ladle of batter into the centre of the skillet using the back of the ladle spread the batter around the skillet evenly into the shape of a thin, gigantic circle like a crepe.
- Let the crepes/dosa cook- till it changes color and become crispy. (can turn over and cook other side but I cooked on one side on a very medium flame for 4-5minutes)
- One the crepes/dosas are done assemble them and spread some peanut-parsley pesto/spread in the centre spoon 1-2tablespoon of roasted veggie filling, sprinkle some cheese-thyme roll it and it’s done.
- The batter can be made ahead and stored in an air-tight container in the fridge for 3-4days.
- Red raw rice can be replaced with brown rice/boiled rice
- Qunioa can be replaced with Faux Millet or Millet flour
- Filling can be personalised by your favourite veggie combo or with potato subzi.
- Alternatively the veggies can be sauted on the stove top instead of roasting