Heart-Healthy Classic South Indian Idlis
Transform your meals into a nourishing experience with these **Heart-Healthy Classic South Indian Idlis**, a wholesome twist on the traditional recipe. Crafted with fiber-rich brown rice, protein-packed urad dal, and the digestive benefits of fenugreek seeds, these fluffy steamed cakes are naturally gluten-free and perfect for a light yet satisfying breakfast or snack. The fermentation process enhances their digestibility and infuses them with a distinct tangy flavor, creating a delightful balance of taste and health. Cooked without heavy oils and steamed to perfection, this heart-friendly recipe is an excellent way to embrace South Indian cuisine while prioritizing wellness. Pair with vibrant coconut chutney or aromatic sambar for a healthy, delicious meal that fits seamlessly into your lifestyle. Perfect for vegetarians and vegans, this recipe ensures simplicity and versatility while keeping your heart happy!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Urad dal (split black gram)
- 1 teaspoon Fenugreek seeds
- 1 teaspoon Salt
- 1 to 1.5 cups Water
- 1 teaspoon Olive oil or sesame oil (for greasing)
Instructions
Rinse the brown rice thoroughly under running water until the water runs clear. Soak the brown rice in a large bowl filled with water for at least 6 hours or overnight.
Simultaneously, rinse the urad dal and fenugreek seeds together and soak them in a separate bowl for about 6 hours or overnight.
After soaking, drain the rice and grind it in a blender or wet grinder adding a little water until you achieve a smooth batter. The batter should be of a thick yet pourable consistency.
Next, drain the urad dal and fenugreek seeds, and grind them to a smooth, fluffy batter. The dal batter should be light and airy.
Combine both rice and dal batters in a large mixing bowl. Add salt and mix well with your hand; this helps with fermentation.
Cover the bowl with a lid and let it ferment in a warm place for 8 to 12 hours. The batter should rise and be slightly bubbly.
Grease the idli molds lightly with olive or sesame oil.
Stir the fermented batter gently and pour it into the idli molds, filling each compartment about ¾ full.
Heat water in a large steamer or pressure cooker without the weight/whistle and place the idli stand inside.
Steam the idlis for about 10 minutes or until a toothpick inserted comes out clean.
Let the idlis cool for a minute or two before removing them from the molds using a spoon.
Serve hot with coconut chutney or sambar for a heart-healthy meal.
Nutrition Facts
Calories |
615 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 11% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2418 mg | 105% | |
| Total Carbohydrate | 107.1 g | 39% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 0.8 g | ||
| Protein | 31.3 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 179 mg | 14% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 1098 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
