Heart-Healthy Sambhar Idli
Discover the wholesome goodness of our Heart-Healthy Sambhar Idli, a delightful twist on the classic South Indian comfort food! This nutritious recipe pairs soft, fluffy steamed idlis made from fermented urad dal and parboiled rice with a robust, flavor-packed sambhar bursting with the goodness of mixed vegetables, protein-rich toor dal, and aromatic spices like turmeric, cumin, and sambhar powder. Perfect for health-conscious food lovers, this dish uses heart-friendly olive oil and is rich in fiber, protein, and essential nutrients, making it a balanced and nourishing choice for any meal. Garnished with fresh coriander, our Heart-Healthy Sambhar Idli is a tasty and satisfying way to enjoy a traditional Indian favorite with a nutritious boost. Whether you're looking for a wholesome breakfast, lunch, or light dinner option, this recipe is sure to delight your taste buds while supporting a healthy lifestyle.
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Recipe Information
Ingredients
- 0.5 cups Urad dal (split black gram)
- 1.5 cups Parboiled rice
- 0.5 teaspoons Fenugreek seeds
- 0.5 teaspoons Salt
- 0.75 cups Toor dal (split pigeon peas)
- 4 cups Water
- 2 tablespoons Tamarind pulp
- 0.5 teaspoons Turmeric powder
- 1 tablespoons Sambhar powder
- 2 cups Mixed vegetables (carrot, drumstick, pumpkin)
- 1 medium Onion, sliced
- 1 large Tomato, chopped
- 0.5 teaspoons Mustard seeds
- 0.5 teaspoons Cumin seeds
- 0.25 teaspoons Asafoetida (hing)
- 2 Red chilies, broken
- 10 Curry leaves
- 1 tablespoons Olive oil
- 2 tablespoons Coriander leaves, chopped
Instructions
Rinse urad dal and fenugreek seeds in water and soak them together in water for 4 hours.
Rinse parboiled rice in water and soak separately for 4 hours.
Drain the soaked urad dal and fenugreek seeds. Grind them to a smooth and fluffy batter with 1/4 cup of water. Transfer to a large mixing bowl.
Drain the soaked rice and grind it to a slightly coarse batter with a little water, then mix it with the urad dal batter.
Add salt to the batter, mix well, and let it ferment in a warm place for 8-12 hours.
Pour the fermented batter into idli moulds and steam for 12-15 minutes until cooked.
Rinse toor dal thoroughly and pressure cook with 2 cups of water until soft and mushy. Whisk well and set aside.
Cook the mixed vegetables (carrots, drumsticks, pumpkin) until soft, then add to the cooked dal.
In a large pot, heat 1 tablespoon of olive oil. Add mustard seeds and let them splutter.
Add cumin seeds, asafoetida, broken red chilies, and curry leaves. Saute for a minute.
Add sliced onion and cook until translucent, then add chopped tomato and cook till soft.
Stir in the cooked dal with vegetables, tamarind pulp, turmeric powder, and sambhar powder.
Simmer the sambhar on low heat for 10-15 minutes, stirring occasionally, and add additional water if needed to achieve desired consistency.
Garnish with chopped coriander leaves.
Serve the sambhar hot with steamed idlis for a heart-healthy meal.
Nutrition Facts
Calories |
1867 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 31% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1455 mg | 63% | |
| Total Carbohydrate | 345.2 g | 126% | |
| Dietary Fiber | 78.9 g | 282% | |
| Total Sugars | 46.9 g | ||
| Protein | 85.1 g | 170% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 972 mg | 75% | |
| Iron | 30.2 mg | 168% | |
| Potassium | 6348 mg | 135% | |
*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.
