Protein filled Fare

Protein filled fare

Protein filled Fare

This Protein filled fare is a 3 in 1 recipe. #Idli, #Adai (Chila) and Kuzhi appam with the same dough.

Why do we call it protein filled?

This recipe uses whole lentils & legumes. Whole dals still have their husks on. Whereas split dals have had the husks removed. As a result, whole lentils are higher in nutrition than split lentils. In other words, including one whole dal in your diet every day is one sure way to healthy life. This protein filled fare is one such recipe.

There are three such varieties in this recipe.
1. Black eyed beans, the most nourishing among the legume family loaded with vitamins and proteins.
2. Whole mung which is one of the best plant-based sources of proteins.
3. Whole masoor that has iron and protein in abundance making it a perfect choice for vegetarians.

To sum up, all these, added with marvellous millets with just enough carbs, makes this a perfectly balanced food. To add, you can serve it for breakfast, snack or as a main course.

On the first day I tried idlis with this dough.

And on the second day added more grated veggies and made chilas (adai) and Kuzhi appam. All of them however turned out to be enjoyable.


Protein filled Fare

Prep Time10 minutes
Cook Time10 minutes
Soaking time3 hours
Total Time20 minutes
Course: Breakfast, Main Course, Snack
Cuisine: South India
Keyword: Black eyed beans, whole mung, whole masoor, chila. idli, kuzhi appam
Servings: 4 people
Author: Rama G


  • 1 cup Kodo millet
  • 1/3 cup whole mung dal
  • 1/3 cup whole masoor dal
  • 1/3 cup Blackeyed beans (Chawli / karamani)
  • 2 to 3 Dry red chillies


  • Soak all together for 3 hrs.
  • Grind to a coarse paste adding salt & water.
  • Leave it for fermentation for 8 hrs / overnight.
  • Day 1: Make idlis and serve with Gooseberry Chatni, sambhar and Flax seeds Molagapodi.
    Protein filled fare
  • Day 2: Add grated carrots, onions and chopped coriander leaves and make adai (Chila) / Kuzhi appams in appam maker and serve with Morkuzhambu / Kadhi. 
  • Gooseberry Chatni: Grind together ½ cup grated coconut, ½ gooseberry (seed removed), 1 tablespoon roasted peanuts, 2 green chillies. salt and few coriander leaves to coarse chatni adding required amount of water.  


  1. I have used Kodo Millet. However, you can use any millet of your choice.
  2. Remember to serve the idlis when they are hot. They tend to harden on cooling. But can be steamed again to make them soft.

You may also like my other nutritious gluten free breakfast recipes here


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Welcome to my blog


February 10th is celebrated as World Pulses Day. I am an avid fan of whole pulses / lentils. When I took a review of my posts so far, I realised I have as of today posted 22 recipes using whole pulses & legumes. I decided to compile all those recipes and make an eBook that you can download from my site.


Healthy Eating ?

Rama Ganapathy