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Soaking
In a large bowl, soak black gram dal, for 5-6hours. In another bowl take parboiled rice, fenugreek seeds. Rinse with water and soak it separately. Wash and soak barley separately.
Barli Dosai
Barli Dosai has 110.1 calories per serving (1 Medium Piece) — that's 267 calories per 100g. It provides 3.3g protein, 17.3g carbs, and 3.1g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.4g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Barli Dosai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories110.1 kcal
- Carbs17.3 g (69.1 kcal)
- Protein3.3 g (13.1 kcal)
- Fats3.1 g (28.0 kcal)
Nutrition Label
Barli Dosai
- Serving Size1 Medium Piece (40 g)
- Calories110.1 kcal
- Carbs17.3 g
- Fiber2.4 g
- Sugar0.1 g
- Protein3.3 g
- Fat3.1 g
- Saturated fat0.6 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat1.1 g
- Cholesterol0.0 mg
- Sodium108.1 mg
Nutrition per 100g
- Calories267.0 kcal
- Carbs41.9 g
- Fiber5.8 g
- Sugar0.4 g
- Protein7.9 g
- Fat7.5 g
- Cholesterol0.0 mg
- Sodium262.2 mg
1 serving = 41.3g
Cooking time: 10 minutes
Serves: 18 persons
Ingredients
Barley
120 Grams
Millled parboiled rice
240 Grams
Black gram dal
120 Grams
Fenugreek seeds
1 Tea Spoon
Rice bran oil
10.5 Tea Spoon
Salt
1 Tea Spoon
Water
200 Milliliter
Instructions
1
2
Prepare the batter
Drain off the water and blend three of them separately to smooth paste adding water as required. Now mix all three batters. Mix well making sure both are combined well.
3
Ferment the batter
Now cover and rest in a warm place for 8-10 hours or till the batter ferments and doubles. After 8 hours, the batter doubles indicating well fermented with air pockets present. Add salt to the batter and mix gently without disturbing the air pockets.
4
Making dosa
Heat a cast-iron pan. Now take a ladle full of the batter. Pour the dosa batter and gently spread the batter starting from the center and moving outwards. Cook the dosa on a low to medium flame. Then sprinkle ¼ to ½ tsp oil on the edges and center. Cook till the base is nicely golden and crisp.
5
Serving
Fold and serve dosa hot with sambar or potato masala or coconut chutney.
Also Known As
Glycemic Index
48 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Barli Dosai | Baarli iddali | Barley idli | Barli Idli |
|---|---|---|---|---|
| Calories | 110.1 kcal | 59.9 kcal | 59.9 kcal | 59.9 kcal |
| Carbs | 17.3 g | 12.2 g | 12.2 g | 12.2 g |
| Protein | 3.3 g | 2.3 g | 2.3 g | 2.3 g |
| Fat | 3.1 g | 0.2 g | 0.2 g | 0.2 g |
| Fiber | 2.4 g | 1.7 g | 1.7 g | 1.7 g |
| Sugar | 0.1 g | 0.1 g | 0.1 g | 0.1 g |
| Sodium | 108.1 mg | 39.1 mg | 39.1 mg | 39.1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 110.1 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.6g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (48) with 2.4g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Medium Piece (~41.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~41.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~41.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~41.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Barli Dosai stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (220.3-330.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Barli Dosai contains 110.1 kcal (3.3g protein, 17.3g carbs, 3.1g fat). That's 267 kcal per 100g. You can track exact portions in the Hint app.
At just 110.1 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Barli Dosai has 3.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Barli Dosai is light enough for dinner at 110.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Barli Dosai is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (48) with 2.4g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
