Adai Idli at Kanchipuram: 7 High-Protein, Dal-Based South Indian Breakfasts to Kick-Start Your Day

When it comes to starting the day with a Healthy breakfastGetting the right balance between taste and nutrition can often be a challenge. With limited time, you need to make sure that the breakfast you choose is healthy and packed with all the nutrients you need to keep you going all day. The best way to ensure that you are having a healthy breakfast. Dal is one of the most effective ways to ensure that the breakfast you choose gives you the right start as it is packed with plant-based protein and fibre that can give every dish a boost. Dal is commonly used in many dishes. South India dishes and even finds a place on the breakfast menu, so you can be assured of a protein-packed breakfast dish with these 7 options from around the South.

Honey wire

The vadas are the backbone of the South Indian Breakfast Dishes come in all shapes and sizes. Medu Vada is a traditional savoury option originating from Maddur, a small town in Karnataka. The name “medu vada” means “soft” in Kannada and the dish was popularised in Udipi restaurants in Mumbai as a urad dal-based breakfast, perfect for dipping into hot sambar and with enough plant-based protein to fuel you for the day.

Aris Upma

Upma is a controversial dish and netizens often hesitate between loving it or hating it. But Tamil Nadu’s arisi upma can change your mind. It is primarily made with rice and urad dal with a hint of mustard seeds, cumin seeds, dried red chillies and curry leaves and is packed with flavours. Some variations include vegetables, ginger or black pepper for extra spiciness and texture.

Say

Adai is a thick, savoury pancake from Tamil Nadu, made from a mixture of lentils and rice. The batter usually includes a combination of chana dal, toor dal, urad dal and rice, soaked and ground with red chillies, asafoetida and curry leaves. Adai is spicier and more filling than a rice pancake. dosa Because of the lentil mixture, it is often cooked thicker and served with brown sugar, butter or hazelnuts, providing a balanced meal, rich in protein and flavour.

Pesaratu

This hearty dosa variety, originating from Andhra Pradesh, is the perfect start to a healthy day. It is made with whole, ground and battered moong dal and lightly spiced with ginger, green chillies and cumin, giving it a subtle yet addictive flavour. Pesrattu is usually served with a side of upma and ginger chutney, creating a hearty and nutritious meal rich in protein and fibre.

Kanchipuram Idli

Also known as Kanjeevaram or Kovil idli, this is a famous dish from Kanchipuram, Tamil Nadu, with roots dating back to the 14th–17th century, when it was believed to have been offered to a deity by a Vijayanagar king. The idli is revered as a symbol of gratitude and nourishment, and is believed to be a favourite of the god Vishnu. Made from a rice and lentil batter seasoned with cumin, pepper, ginger, curry leaves and asafoetida, this idli is traditionally cooked in bamboo cylinders over a wood fire, although modern methods sometimes use steel plates, bowls or vessels.

lunar puttu

Puttu is one of the most iconic dishes of Kerala. It is made with ground rice and coconut in a cylinder shape and can be steamed and eaten alone with curries or filled with a variety of sweet and savoury ingredients. In this protein-rich version, moong dal is soaked, ground into a coarse mixture and then steamed with grated coconut, creating a soft, crumbly texture.

Sometimes curry

Puttu goes hand in hand with kadala curry, a spicy breakfast curry originating in Kerala. It is made with black chickpeas (kadala) cooked in a rich and aromatic gravy of roasted coconut, onions, tomatoes and a mix of spices like coriander, turmeric and garam masala. The curry is often seasoned with mustard seeds, curry leaves and dried red chillies, which adds depth and flavour.