- Prep Time15 min
- Cook Time10 min
Cabbage oats dosa calories are 106 per piece. A meal of 2 cabbage oats dosa for weight loss provides 211 kcal. The meal is high in fibre and hence offer satiety. Read here to make a gluten-free cabbage oats dosa recipe for weight loss.
Possible health benefits from cabbage oats dosa for weight loss
Oats, carrots and cabbage contain soluble fibres and phenolic compounds known to reduce the risk of non-communicable disease [PMID: 32728756].
Everyone can have cabbage oats dosa for weight loss, including those on a weight loss diet and those managing diabetes and heart disease.
Cabbage has a unique taste because it contains compounds called glucosinolates and isothiocyanates that provide nutrition and health benefits. Both these compounds are vital are associated with the prevention of cancer. Cabbage also has a high concentration of antioxidant compounds [PMID: 31775226].
The recipe of cabbage oats dosa also has a good amount of potassium helpful for managing high blood pressure and cholesterol levels.
The soluble fibre in the cabbage oats dosa forms a viscous mix that travels slowly in the gut [PMID: 22187640]. This property helps you feel longer, which essentially controls eating.
Cabbage oats dosa also has anti-inflammatory properties. The ingredients such as cabbage, carrots and capsicum have flavonoids, phenolics, and other antioxidants that reduce inflammation.
This cabbage oats dosa for weight loss is a gluten-free recipe. If you have gluten sensitivity, you can consider this gluten-free cabage oats dosa recipe in your diet.
Read the labels carefully before you purchase oats. Because selecting oats in a gluten-free oats dosa recipe is critical. Some oats are made in the same machines where wheat is processed. They may not be real gluten-free.
How this cabbage oats dosa for weight loss is different
Firstly, the cabbage oats dosa recipe is instant. It would help if you had rolled oats powder or ground the rolled oats into powder, add cabbage, capsicum, onion, spices and chillies to make the batter.
Naturally, the weight loss diet aims to allocate the calories and nutrition in meals evenly throughout the day. Oats being cereal, cabbage oats dosa recipe may also have high carbs if you use oats in more quantities.
Secondly, to make cabbage oats dosa for weight loss diet, use more vegetables to make oats dosa less in calories. Adding vegetables will increase the fibre contents of the cabbage oats dosa batter.
Since cabbage, capsicum and carrot are high in nutrition. We have added these vegetables to the batter.
Cabbage is low in calories and high in fibre which helps digestion. Adding grated cabbage also provides consistency to the oats dosa batter.
Capsicum is high in viamin C and B viamins. Carrot provides Beta carotene, which is a good antioxidant.
To conclude, this cabbage oats dosa for weight loss is set to provide you balanced nutrition with fewer calories.
Highlights of cabbage oats dosa recipe for weight loss
- High in fibre – 2 cabbage oats, dosa provides you with around 43 % of the daily fibre requirement of female DRI.
- High in minerals – in addition, the cabbage oats dosa meal provides 23% of males’ daily iron needs. In addition, it is good in magnesium, manganese, phosphorus, and chromium.
- Low in carbs – Further, 2 cabbage oats dosa meal may give just 35 grams of carbs. Low carb diets are designed at 130 or 150 grams of carbs per day. For weight loss, this cabbage oats dosa can be a good substitute for you.
- Moreover, just two servings of cabbage oats dosa in the meal is enough to provide 100% RDA of Vitamin C Vitamin K. For a detailed nutritional comparison of cabbage oats dosa meal with DRI of males and females, please see below.
Ingredients of Cabbage oats dosa for weight loss
Cabbage oats dosa for weight loss nutrition compared with male and female DRI (Dietary Reference Intake)
Serving size: 2 cabbage oats dosa for weight loss
Calories in cabbage oats dosa for weight loss
a. Calories in cabbage oats dosa for weight loss are 211.4 kCal; around 10.57 % of male DRI of 2000 kCal. Further, it can attain 14.09 % of female DRI of 1500 kCal.
b. Protein forms 15.97 % of the calories.
c. Carbs form 66.49 % of the calories in cabbage oats dosa for weight loss.
d. Fats form 15.41 % of the calories.
Macros in cabbage oats dosa for weight loss
a. Protein in cabbage oats dosa for weight loss – 8.44 gm, roughly 11.25 % of male DRI of 75 gm. Also, it can complete 15.00 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.
b. Carbs in cabbage oats dosa for weight loss – 35.14 gm, approximately 12.78 % of male DRI of 275 gm. Moreover, it can achieve 17.04 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.
c. Fats in cabbage oats dosa for weight loss – 3.62 gm, nearly 5.43 % of male DRI of 66.67 gm. In comparison, a woman gets 7.24 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in cabbage oats dosa for weight loss – 10.78 gm, about 28.37 % of male DRI of 38 gm. On the other hand, females get 43.12 % of female DRI of 25 gm.
e. Soluble Fibre – 1.98 gm, roughly 19.80 % of male DRI of 10 gm. Additionally, females will get 20.08 % of female DRI of 9.86 gm.
f. Total Free Sugar – 4.34 gm, which is not only 7.23 % of male DRI of 60 gm but also 8.68 % of female DRI of 50 gm.
Vitamins in cabbage oats dosa for weight loss
a. Vitamin A – 80.32 mcg, around 8.92 % of male DRI of 900 mcg. Furthermore, women can get 11.47 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.1 mg, roughly 8.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 9.09 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.08 mg, approximately 6.15 % of male DRI of 1.3 mg. Besides, women also get 7.27 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.86 mg, nearly 5.38 % of male DRI of 16 mg and 6.14 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.3 mg, about 23.08 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 5.34 mcg, approximately 17.80 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 93.82 mcg, around 23.46 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 115.46 mg, approximately 128.29 % of male DRI of 90 mg. Further, it is 153.95 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 1.78 mcg, nearly 35.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.24 mg, about 1.60 % of DRI of 15 mg for males and females.
l. Vitamin K – 137.84 mcg, around 114.87 % of male DRI of 120 mcg and 153.16 % of female DRI of 90 mcg.
Minerals in cabbage oats dosa for weight loss
a. Calcium – 96.88 mg, roughly 9.69 % of DRI of 1000 mg for males and females.
b. Phosphorus – 73.06 mg, approximately 10.44 % of DRI of 700 mg for males and females.
c. Iron – 1.88 mg, nearly 23.50 % of male DRI of 8 mg and 10.44 % of female DRI of 18 mg.
d. Magnesium – 48.1 mg, about 12.03 % of male DRI of 400 mg and 15.52 % of female DRI of 310 mg.
e. Copper – 158.7 mcg, around 17.63 % of DRI of 900 mcg for males and females.
f. Manganese – 0.56 mg, roughly 24.35 % of male DRI of 2.3 mg and 31.11 % of female DRI of 1.8 mg.
g. Molybdenum – 0 mcg, approximately 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.56 mg, nearly 5.09 % of male DRI of 11 mg. At the same time, women get 7.00 % of female DRI of 8 mg.
i. Chromium – 20.38 mcg, about 58.23 % of male DRI of 35 mcg. Besides, women too get 81.52 % of female DRI of 25 mcg.
j. Selenium – 1.5 mcg, around 2.73 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0 mg,
l. Potassium – 521.96 mg, around 11.11 % of DRI of 4700 mg for males and females.
m. Sodium – 35.78 mg, roughly 2.39 % of DRI of 1500 mg for males and females.
n. Omega 3 – 85.68 mg, approximately 14.28 % of DRI of 600 mg for males and females,
o. Omega 6 – 334.82 mg, not only 55.80 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy person. Energy values may change as per gender, age and physical activities. Nutritional values of cabbage oats dosa for weight loss are approximate and vary.
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Wash Carrot, onion, green chilli, and Carrot 2 - 3 times.
Chop all the vegetables into long slices, as shown in the picture.
Now add all the vegetables to the bowl.
Add oats powder. Add oats to the mixer grinder and grind it as a fine powder to make oats powder.
Add roasted cumin seeds powder, turmeric powder, and salt.
Now add 1/4th cup of water mix well.
Batter consistency should be like this.
Now heat the pan. To make this recipe, I am using a nonstick pan.
Once the pan is heated, add two spoons of instant vegetable dosa batter spread it on the pan.
We don't need to add oil to the recipe to make this recipe.
It is an entirely oil-free recipe.
Now cover it and cook for both sides.
While cooking, the gas flame should be in low heat.
It takes nearly 5 - 8 min for cabbage oats dosa to cook correctly.
Over healthy instant vegetables, dosa is ready to serve.
We can have two instant oats vegetable dosa in our diet during dinner time.
Note - If you want to make this recipe more nutritious, add eggs in place of oats. Such as two eggs, 1 boiled egg and one egg white, and make a vegetable egg omelette.