A nutritionally wholesome recipe with low glycemic index


It is a very simple traditional recipe with very few ingredients, but is a delicious dish to eat when hot and usually taken with an appropriate side dish, either in the morning or in the evening.


  • Tapioca – ½ veesai (700gm)
  • Wheat Grits/wheat Rava/Samolena – 7 palam (245gm)
  • Salt – ⅛ palam (around 4 gm)

Method of Preparation

  • Steam the tapioca until it is cooked. Then remove the skin.
  • Mix wheat grits, salt, and the tapioca to uniform consistency.
  • Add adequate water to mix and make the dough.
  • Roll the dough into small balls.
  • Place each on the rolling board and roll with a rolling pin to a circular shape.
  • Cook each till done on a dosa pan.
  • Similarly, we can also make this roti with potato/pumpkin/raw banana. But must steam/roast it and remove the skin prior to mixing with the grits.

Sweet Tips:

You can spread ghee (clarified butter) on your roti/adai and have it with peanut chutney or yoghurt.

Nutritional Benefits of Tapioca

*Tapioca is free of gluten, nuts, and grains, so it will not cause a reaction in people with celiac disease, gluten sensitivity, and nut allergies.
*Doctors may recommend tapioca as a suitable source of calories for people with conditions such as irritable bowel syndrome (IBS) and diverticulitis that can cause flares of digestive symptoms.

Dietary: Clean Eating, Dairy-Free, Egg-Free, Gluten-Free, Peanut-Free, Soy-Free, Vegan, Vegetarian

Nutritional Benefits of Semolina

*Semolina is high in protein and fiber.
*It is also high in B vitamins like thiamine which have many important roles in your body, including helping convert food into energy.
*Additionally, semolina is a good source of iron and magnesium. These minerals support red blood cell production, heart health, and blood sugar control.

Nutritional Benefits of the recipe

*It is a wholesome recipe covering 3% of the total daily caloric requirement – approximately 80kcal with one serving.
*It is a good source of potassium which keeps the bones healthy and promotes blood circulation keeping the brain active and helping to build immune cells (WBC)
*It has a low Glycemic index making it a healthy meal for those with diabetes and having obesity issues.
*As it has a good amount of fiber, Phosphorus, calcium, vitamin B9 which help to regenerate cells.
*This recipe is fiber rich and helps in to lose body weight.
*It enhances the digestion process.
*It feeds the friendly bacteria in the gut, thereby reducing inflammation and the number of harmful bacteria.
*This adai is also rich in starch
*It lowers blood sugar level, improves glucose and insulin metabolism