Heart-Healthy Idli Sambar
Delight in the nourishing comfort of **Heart-Healthy Idli Sambar**, a wholesome twist on the South Indian classic that’s perfect for those seeking flavorful yet nutritious meals. This recipe pairs fluffy, steamed **idlis**—fortified with the goodness of **rolled oats**—with a hearty, veggie-packed **sambar**, brimming with **carrots, green beans, okra, eggplant**, and the earthy richness of **red lentils (masoor dal)**. Infused with aromatic spices like **turmeric, cumin, and sambar powder** and balanced with the tangy zest of **tamarind**, this dish is a low-oil, high-fiber celebration of bold, robust flavors. Perfect for a heart-healthy breakfast, lunch, or dinner, this gluten-free and vegan-friendly recipe ensures a wholesome meal without compromising on taste. Garnish with fresh cilantro and savor the warmth of homemade goodness!
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Recipe Information
Ingredients
- 1 cup Idli rice
- 0.25 cup Urad dal
- 0.5 teaspoon Fenugreek seeds
- 2 tablespoons Rolled oats
- 1 large Carrot
- 1 medium Tomato
- 10 pieces Green beans
- 8 pieces Okra
- 1 small Eggplant
- 0.5 cup Red lentils (masoor dal)
- 1 tablespoon Tamarind paste
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 10 leaves Curry leaves
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 tablespoon Sambar powder
- 1 teaspoon Salt
- 5 cups Water
- 0.25 cup Cilantro
- 1 teaspoon Olive oil
Instructions
Rinse 1 cup of idli rice, 0.25 cup urad dal, and 0.5 teaspoon fenugreek seeds thoroughly under running water. Soak them together in water for at least 6 hours or overnight.
Grind the soaked mixture into a smooth batter, adding water as needed. The consistency should be like pancake batter. Stir in 2 tablespoons of rolled oats and 0.5 teaspoon salt. Let it ferment for 8 hours or overnight.
Dice 1 large carrot, 10 green beans, 1 small eggplant, and chop 8 okras into 1-inch pieces. Roughly chop 1 medium tomato.
In a medium pot, add 0.5 cup red lentils and 2 cups of water. Cook until the lentils are soft, about 15 minutes.
In a large pot, heat 1 teaspoon olive oil over medium heat. Add 0.5 teaspoon mustard seeds, 0.5 teaspoon cumin seeds, and 10 curry leaves. Fry until the mustard seeds crackle.
Add the chopped vegetables, 0.5 teaspoon turmeric powder, 1 teaspoon coriander powder, 1 tablespoon sambar powder, and 1 teaspoon salt. Stir well to coat the vegetables with spices.
Add 2 cups of water and 1 tablespoon of tamarind paste to the pot. Bring to a boil, then lower the heat and let it simmer for 15 minutes, until the vegetables are tender.
Mix in the cooked lentils and another 1 cup of water to the sambar mixture. Simmer for an additional 10 minutes to allow flavors to develop.
Grease idli molds with a little olive oil. Pour the idli batter into the molds and steam in an idli steamer for about 10-12 minutes, until a toothpick inserted comes out clean.
Garnish the sambar with freshly chopped cilantro. Serve the idlis hot with the sambar on the side.
Nutrition Facts
Calories |
216 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.7 g | 4% | |
| Saturated Fat | 0.5 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 633 mg | 28% | |
| Total Carbohydrate | 41.6 g | 15% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 7.7 g | ||
| Protein | 8.8 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 111 mg | 9% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 657 mg | 14% | |
*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.
