Heart-Healthy Traditional South Indian Idly
Delight in the irresistible wholesomeness of Heart-Healthy Traditional South Indian Idly, a nutritious twist on a beloved classic. Crafted with whole-grain idly rice and dehusked split black gram (urad dal), this recipe incorporates the earthy goodness of fenugreek seeds and cooked brown rice for added fiber and heart-friendly benefits. The overnight fermentation process not only enhances digestibility but also creates the signature fluffy texture and mildly tangy aroma unique to authentic idlies. Steam to perfection for a low-fat breakfast or snack that pairs beautifully with homemade coconut chutney or spicy sambar. Perfect for health-conscious food lovers, this recipe is naturally gluten-free, packed with plant-based protein, and a delightfully warm way to start your day.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups Whole-grain idly rice
- 0.75 cup Split black gram (urad dal, dehusked)
- 1 teaspoon Fenugreek seeds
- 0.5 cup Cooked brown rice
- 0.5 teaspoon Salt (low-sodium or Himalayan pink salt)
- 2.5 cups Filtered water
- 1 teaspoon Vegetable oil (for greasing idly molds)
Instructions
Rinse the whole-grain idly rice thoroughly in water 3-4 times until the water runs clear. Soak the rice in filtered water for 6 hours.
Wash the split black gram (urad dal) thoroughly and soak it along with the fenugreek seeds in filtered water for 6 hours.
After the soaking time, grind the urad dal and fenugreek seeds using a blender or wet grinder. Start with 1/4 cup of water, adding more (up to 1/2 cup) as needed to achieve a smooth, fluffy batter. Transfer the batter to a large mixing bowl.
Next, drain the soaked rice and grind it with the cooked brown rice. Gradually add 1 cup of water (or as required) to make a slightly coarse batter. Combine this with the urad dal batter in the mixing bowl.
Add the salt and mix the batter thoroughly. Cover the bowl with a loose-fitting lid or kitchen towel and allow it to ferment in a warm place for 8-10 hours or overnight. The batter should double in volume and have a mildly tangy aroma after fermentation.
Gently stir the fermented batter without deflating the air bubbles. If it's too thick, add a little water to achieve a pancake-batter-like consistency.
Grease the idly molds lightly with vegetable oil. Pour the batter into the molds, filling them about 3/4 full to allow space for the idlies to rise.
Steam the idlies in an idly steamer or pressure cooker (without the weight/whistle) for 12-15 minutes on medium heat. To check doneness, insert a toothpick into an idly; it should come out clean.
Once cooked, remove the idly molds from the steamer and let them cool for 2-3 minutes. Use a spoon to gently scoop the idlies out of the molds.
Serve the heart-healthy idlies warm with coconut chutney or sambar for a nutritious and delicious meal.
Nutrition Facts
Calories |
1207 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1364 mg | 59% | |
| Total Carbohydrate | 227.4 g | 83% | |
| Dietary Fiber | 37.1 g | 132% | |
| Total Sugars | 0.6 g | ||
| Protein | 52.1 g | 104% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 258 mg | 20% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 1728 mg | 37% | |
*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.
