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TriDosa recipe by Wanitha Tanasingam (Food Consultant)


Dosa is a traditional crepe made with rice and urud dhall. Most cultures have a pancake type dish which is celebrated by being consumed at all meal times.

I wanted to showcase how cultural diversity works well in this version of Tridosa made specially for Sydney Sprouts.


  • 1 cup besan flour (chickpea)
  • 1cup sprouted red lentil flour 
  • ½ cup rice flour
  • 1 tablespoon yogurt (can be non-dairy or yeast)
  • 1-3 cups water
  • 1 teaspoon sea-salt (or to taste)   
  • ½ spanish onion, finely sliced 
  • ½ red and green chilli, finely sliced
  • 2 sprigs curry leaves 
  • ½ teaspoon cumin
  • ¼ teaspoon black mustard seeds
  • 1 teaspoon turmeric powder
  • 1 cup black pearl sprouts (black bean sprouts - urad dal)
  • 3 tablespoon ghee (substitute grape seed oil or your preferred oil)


  1. To make the tridosa batter, mix all beans, red lentils and rice flour along with the water.
  2. Warm 2 tablespoon ghee in a tawa (small pan). Add the whole spices and curry leaves, turmeric powder, the sliced onions and the chillies.
  3. Pour this over the batter and add also the fresh sprouts.
  4. Warm your heavy base skillet and add 1 teaspoon-fuls of batter on to the hot pan. Make sure the batter is spread as thinly as possible. As the dosa (pancake) is cooking add a bit more ghee.
  5. Once the bottom side of the pancake is crispy, (cooked golden) Flip it over.

This is so delicious with the nutritious blend of legumes in varied forms.

You can serve it on its own or with the sambar recipes loaded once again with  mixed sprouts!

On a personal note, regarding the batter you can choose to ferment it if you don’t mind the taste, you can also use millet flour, as well as all other ground sprouts.


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