High Protein Idli Sambar
Elevate your traditional South Indian breakfast experience with this High Protein Idli Sambar recipe, a nutritious twist on the beloved classic! Featuring soft, fluffy idlis made from a blend of protein-packed urad dal and chickpea flour, paired with a hearty sambar brimming with tuvar dal, fresh vegetables, and aromatic spices, this recipe is both wholesome and delicious. Perfect for vegetarians and health-conscious food lovers, the combination of plant-based proteins and vibrant flavors makes every bite satisfying and energizing. Crafted with care using tamarind pulp, sambar powder, and a fragrant tempering of curry leaves and mustard seeds, this dish showcases authentic Indian cuisine while supporting your nutritional goals. Ideal for a family breakfast or brunch, serve it warm with a dollop of ghee and fresh coriander for a complete and nourishing meal! Keywords: High Protein Idli, Healthy Sambar Recipe, South Indian Breakfast, Vegetarian Protein Recipe.
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Recipe Information
Ingredients
- 1 cup Urad dal (split black gram)
- 1 cup Chickpea flour (besan)
- 2 cups Water
- 1.5 teaspoons Salt
- 1 teaspoon Fenugreek seeds
- 1 teaspoon Vegetable oil
- 1 cup Tuvar dal (pigeon peas)
- 1 teaspoon Turmeric powder
- 2 tablespoons Tamarind pulp
- 2 tablespoons Sambar powder
- 2 cups Mixed vegetables (carrots, beans, potatoes)
- 1 medium Onion
- 1 medium Tomato
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 2 Dried red chilies
- 10 Curry leaves
- 2 tablespoons Coriander leaves (cilantro), chopped
- 2 teaspoons Ghee or oil
Instructions
1. Wash and soak the urad dal and fenugreek seeds together in water for 4-6 hours or overnight.
2. Grind the soaked urad dal and fenugreek seeds to a smooth batter using a wet grinder or blender. Add water gradually to achieve a consistency akin to pancake batter.
3. In a mixing bowl, combine chickpea flour with salt and about 1 cup of water. Stir well to create a smooth batter and mix it with the urad dal batter.
4. Grease idli molds with a little oil and pour the batter into each mold, leaving some space for rising.
5. Steam the idlis in an idli steamer or pressure cooker (without the whistle) for about 10-12 minutes. Once cooked, allow them to cool slightly before removing from the molds.
6. For the sambar, wash and pressure cook the tuvar dal with 2 cups of water and turmeric until the dal is fully cooked. Mash it well.
7. In a pan, heat ghee or oil, add mustard seeds, cumin seeds, dried red chilies, and curry leaves. Allow the mustard seeds to pop.
8. Add the chopped onion and sauté until translucent. Add the chopped tomato and cook until soft.
9. Add the mixed vegetables and sauté for a few minutes. Add the sambar powder, tamarind pulp, salt, and 2 cups of water. Bring to a boil.
10. Add the cooked dal to the vegetable mixture and simmer for 15-20 minutes until the vegetables are tender.
11. Garnish the sambar with chopped coriander leaves.
12. Serve the idlis hot with a generous serving of the protein-rich sambar.
Nutrition Facts
Calories |
661 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 829 mg | 36% | |
| Total Carbohydrate | 111.8 g | 41% | |
| Dietary Fiber | 27.6 g | 99% | |
| Total Sugars | 13.3 g | ||
| Protein | 35.7 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 212 mg | 16% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 2165 mg | 46% | |
*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.
