# Ragi Dosa with Sambar & Citrus

> Crispy, wholesome finger millet crepes served with a flavorful vegetable sambar. This traditional dish is a mineral-rich choice that supports a balanced start to your day.

- Category: Breakfast
- Diet: Vegan
- Time: 45 min · Serves 4 · Medium
- Per serving: 348 kcal · 12 g protein · 62 g carbs · 6 g fat
- Tags: High Fibre, High Calcium, Iron Rich
- Published: 2026-09-24
- Source: https://idyora.com/recipes/ragi-dosa-with-sambar-citrus

## Ingredients

### For the Dosa Batter
- 1 cup ragi flour (finger millet)
- 1/2 cup urad dal (split black gram)
- 1/2 cup rice flour
- 1 tsp fenugreek seeds

### For the Sambar & Serving
- 1/2 cup toor dal (split pigeon peas)
- 1 cup mixed vegetables (carrot, drumstick)
- 1 medium tomato, sliced
- 1/2 lemon
- 1 tbsp oil

## Method

1. **Prepare the Batter.** Soak urad dal and fenugreek seeds for 4 hours, then grind into a smooth paste. Mix with ragi flour and rice flour, adding water to reach a pouring consistency, and allow to ferment overnight.
2. **Cook the Sambar.** Boil toor dal with turmeric until soft. Sauté vegetables, add cooked dal and sambar spices, then simmer until the vegetables are tender.
3. **Make the Dosa.** Heat a non-stick griddle and pour a ladle of batter, spreading it in a circular motion. Drizzle a little oil and cook until crisp on both sides.
4. **Serve Fresh.** Serve the hot dosa immediately with a bowl of warm sambar, fresh tomato slices, and a lemon wedge to enhance iron bioaccessibility [2].

## Tips

- Fermenting the batter helps improve mineral availability in the final dish.
- Add a squeeze of lemon juice to your meal; research shows it can significantly increase iron bioaccessibility in cereal-based meals [2].
- Finger millet is an excellent source of calcium, containing significantly more than many other major grains [4].

## How to serve

Serve warm with a side of sambar and fresh lemon to balance the meal.

## Nutrients per serving

- Fibre: 6.6g
- Calcium: 125mg
- Iron: 2.2mg
- Sodium: 89mg
- Vitamin C: 10mg

## Why it's good for you

Finger millet, or ragi, is a nutrient-dense cereal grain that provides a good source of protein, fibre, and minerals [1]. Notably, it contains significantly higher calcium levels compared to most other major grains, making it a valuable addition to a balanced breakfast [1]. Because it is non-glutinous, it is often a well-tolerated choice for many individuals [1]. The inclusion of fibre and protein-rich foods, such as the lentils found in sambar, helps provide a more sustained energy release [2]. Furthermore, combining cereal-based meals with vitamin C-rich ingredients like lemon can significantly enhance the bioaccessibility of iron, which is essential for those looking to improve their overall mineral intake [3]. Drumsticks, commonly used in sambar, are also prized for their dense nutritional profile, including high levels of antioxidants that support general well-being [4]. Integrating these traditional, whole-food ingredients into your daily routine offers a practical way to enjoy diverse nutrients. If you have specific health conditions, please consult with your doctor or a registered dietitian before making significant changes to your dietary patterns.

## Sources

1. [Varietal and processing influence on nutritional and phytochemical properties of finger millet: A review](https://pmc.ncbi.nlm.nih.gov/articles/PMC9800331/) — US National Institutes of Health
2. [Nutritive Value, Glycemic Index and Glycemic Load of Selected Dosa Varieties](https://ijhsr.org/IJHSR_Vol.9_Issue.3_March2019/30.pdf) — ijhsr.org, 2019
3. [Effect of inclusion of key foods on in vitro iron bioaccessibility in composite meals](https://pmc.ncbi.nlm.nih.gov/articles/PMC4926910/) — US National Institutes of Health
4. [Medicinal utilization and nutritional properties of drumstick (Moringa oleifera)—A comprehensive review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC11266908/) — US National Institutes of Health