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Chopping
Wash and chop the onions, green chilies, coriander leaves and keep them aside.
Pyaaz sooji ka dosa
Pyaaz sooji ka dosa has 150.2 calories per serving (1 Medium Piece) — that's 366.1 calories per 100g. It provides 3g protein, 17.5g carbs, and 7.6g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 3.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Pyaaz sooji ka dosa in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories150.2 kcal
- Carbs17.5 g (70.0 kcal)
- Protein3.0 g (11.9 kcal)
- Fats7.6 g (68.3 kcal)
Nutrition Label
Pyaaz sooji ka dosa
- Serving Size1 Medium Piece (40 g)
- Calories150.2 kcal
- Carbs17.5 g
- Fiber3.6 g
- Sugar0.4 g
- Protein3.0 g
- Fat7.6 g
- Saturated fat1.3 g
- Mono unsaturated fat3.1 g
- Poly unsaturated fat2.5 g
- Cholesterol0.3 mg
- Sodium489.7 mg
Nutrition per 100g
- Calories366.1 kcal
- Carbs42.7 g
- Fiber8.8 g
- Sugar0.9 g
- Protein7.2 g
- Fat18.5 g
- Cholesterol0.8 mg
- Sodium1193.4 mg
1 serving = 41g
Cooking time: 35 minutes
Serves: 16 persons
Ingredients
Milled raw rice
120 Grams
Refined wheat flour
2 Table Spoon
Wheat semolina
120 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Curry leaves
10 Grams
Ginger fresh
2 Grams
Onion big
100 Grams
Asafoetida
1 Grams
Cumin seeds
1 Grams
Pepper, black
2 Grams
Rice bran oil
8 Tea Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Curd
100 Grams
Instructions
1
2
Making Batter
Take the sooji, rice flour, refined flour(maida), green chilies, ginger, onion, coriander leaves, crushed black pepper in a mixing bowl, also add cumin seeds and curry leaves,salt. Mix them. Now add curd and water and make a thin batter without any lumps. The batter should not be thick or of medium consistency.
3
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.
4
Serving
Fold and serve dosa hot with sambar or potato masala or coconut chutney.
Glycemic Index
56 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Pyaaz sooji ka dosa | Rava dosa | Semolina dosa | Sooji dosa dosa |
|---|---|---|---|---|
| Calories | 150.2 kcal | 94 kcal | 94 kcal | 94 kcal |
| Carbs | 17.5 g | 15 g | 15 g | 15 g |
| Protein | 3 g | 2.3 g | 2.3 g | 2.3 g |
| Fat | 7.6 g | 2.8 g | 2.8 g | 2.8 g |
| Fiber | 3.6 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 0.4 g | 0.3 g | 0.3 g | 0.3 g |
| Sodium | 489.7 mg | 75.9 mg | 75.9 mg | 75.9 mg |
| Cholesterol | 0.3 mg | 0.9 mg | 0.9 mg | 0.9 mg |
Health Goals Suitability
Weight Loss
At just 150.2 kcal per serving, this is an excellent choice for weight management. The 3.6g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (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
Low cholesterol (0.3mg) and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Piece (~41g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Piece (~41g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~41g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~41g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Pyaaz sooji ka dosa stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (300.4-450.6 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 Pyaaz sooji ka dosa contains 150.2 kcal (3g protein, 17.5g carbs, 7.6g fat). That's 366.1 kcal per 100g. You can track exact portions in the Hint app.
At just 150.2 kcal per serving, this is an excellent choice for weight management. The 3.6g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pyaaz sooji ka dosa has 3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Pyaaz sooji ka dosa is light enough for dinner at 150.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Pyaaz sooji ka dosa 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.
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66
