Low Fat Idli Sambar
Light, fluffy, and irresistibly spongy, this Low Fat Idli Sambar recipe offers a guilt-free twist on a South Indian classic, perfect for those seeking a healthy yet delicious meal. Crafted with fermented batter made from parboiled rice, urad dal, and a hint of fenugreek seeds, the idlis are steamed to perfection without a drop of excess oil. Paired with a richly spiced sambar simmered with protein-packed tur dal, tangy tamarind, and a medley of colorful vegetables, this dish is brimming with flavor and nutrients. Ready in under 90 minutes (plus soaking and fermenting time), it’s ideal for breakfast, lunch, or dinner. Packed with essential keywords like "low fat," "healthy South Indian recipe," and "idli sambar," this wholesome meal checks every box for flavor, health, and dietary balance!
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Recipe Information
Ingredients
- 2 cups Parboiled rice
- 1 cup Urad dal (split black gram)
- 0.5 tsp Fenugreek seeds
- 1 tsp Salt
- 2 cups Water
- 0.75 cup Tur dal (split pigeon peas)
- 1 tbsp Tamarind
- 1 tsp Vegetable oil
- 0.5 tsp Mustard seeds
- 0.5 tsp Cumin seeds
- 8 Curry leaves
- 0.25 tsp Asafoetida
- 0.5 tsp Turmeric powder
- 1 tsp Red chili powder
- 1 tbsp Sambar powder
- 1 medium Onion, chopped
- 1 medium Tomato, chopped
- 1 cup Mixed vegetables (carrot, drumstick, potato), chopped
- 2 tbsp Coriander leaves, chopped
Instructions
For Idlis: Wash and soak the parboiled rice and urad dal separately for at least 4 hours. Add the fenugreek seeds to the urad dal while soaking.
Drain and grind the urad dal with fenugreek seeds to a smooth batter using minimal water. Similarly, grind the rice to a slightly coarse batter.
Combine both batters in a bowl, add salt, mix well, and ferment overnight or for about 8-10 hours in a warm place.
Once fermented, stir the batter gently. Grease idli moulds with a little oil or use a non-stick spray, pour the batter into moulds, and steam in an idli cooker for 10-12 minutes.
For Sambar: Pressure cook the tur dal with 2 cups of water and a pinch of turmeric until soft. Mash the dal and set aside.
Soak tamarind in half a cup of warm water for 10 minutes, extract the pulp, and discard the solids.
In a large pot, heat 1 tsp of vegetable oil and add mustard seeds and cumin seeds. Once they splutter, add curry leaves and asafoetida.
Add chopped onions and sauté until translucent. Then add tomatoes and cook until they soften.
Add mixed vegetables, turmeric powder, red chili powder, sambar powder, salt, and tamarind extract. Stir well and cook for 5-7 minutes.
Add cooked dal and additional water to achieve desired consistency. Simmer on low heat for 10 minutes.
Garnish with freshly chopped coriander leaves before serving.
Serve hot idlis with the prepared sambar for a low-fat and healthy meal.
Nutrition Facts
Calories |
2459 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2726 mg | 119% | |
| Total Carbohydrate | 490.1 g | 178% | |
| Dietary Fiber | 96.0 g | 343% | |
| Total Sugars | 85.8 g | ||
| Protein | 112.5 g | 225% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 977 mg | 75% | |
| Iron | 39.6 mg | 220% | |
| Potassium | 7272 mg | 155% | |
*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.
