Low Fat Sambhar Idli
Indulge in the wholesome goodness of Low Fat Sambhar Idli, a nutritious and delicious twist on the classic South Indian dish. This recipe brings together soft, fluffy steamed idlis made from fermented rice and lentil batter with a flavorful, low-fat sambhar packed with protein-rich toor dal and a medley of fresh vegetables like carrots, beans, and potatoes. The sambhar is seasoned with aromatic spices, including sambhar powder, turmeric, curry leaves, and a touch of tamarind for a tangy kick. Perfect for health-conscious food lovers, this dish is steamed and uses only minimal oil, offering a guilt-free yet satisfying culinary experience. Ready in just over an hour (not including soaking and fermentation), this gluten-free and vegan-friendly recipe is ideal for breakfast, lunch, or dinner, bringing the authentic taste of South India to your plate.
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Recipe Information
Ingredients
- 1 cup Idli rice
- 0.25 cup Urad dal
- 0.25 cup Cooked rice
- 0.5 teaspoon Fenugreek seeds
- 0.5 cup Toor dal
- 1 tablespoon Tamarind
- 1 medium, chopped Onion
- 1 medium, chopped Tomato
- 1 cup, chopped Mixed vegetables (carrot, beans, potato)
- 1.5 tablespoons Sambhar powder
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Asafoetida
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 8 leaves Curry leaves
- 1.5 teaspoons or to taste Salt
- 3.5 cups Water
- 1 chopped Green chili
- 2 tablespoons, chopped Cilantro
Instructions
Wash and soak the idli rice, urad dal, and fenugreek seeds in water for at least 4-5 hours or overnight for the batter.
Drain the soaked rice and dal mixture. Add it to a blender with cooked rice and grind to a smooth batter using minimal water.
Transfer the batter to a bowl, add salt, and mix well. Set it aside to ferment in a warm place for 8-12 hours.
After fermentation, if the batter is thick, add a little water to get a smooth pouring consistency.
Grease the idli molds, pour the batter into each mold, and steam in an idli steamer or pressure cooker without the whistle for about 12-15 minutes.
To prepare the sambhar, wash the toor dal and pressure cook it with 1.5 cups of water and turmeric powder until soft.
Soak tamarind in half a cup of warm water, squeeze out the pulp, and set aside.
In a large pot, heat 1 teaspoon of oil. Add mustard seeds, let them splutter, then add cumin seeds, curry leaves, asafoetida, and green chili. Sauté briefly.
Add chopped onions and sauté until translucent, followed by tomatoes and mixed vegetables. Cook for 5 minutes on medium heat.
Add sambhar powder and salt, mix well, then add tamarind pulp and 1.5 cups of water. Simmer until vegetables are tender.
Mash the cooked dal and add it to the simmering vegetable mixture. Adjust the consistency with water if needed and check seasoning.
Simmer the sambhar for an additional 5-10 minutes, then garnish with chopped cilantro.
Serve hot idlis with the sambhar and enjoy a low-fat, flavorful South Indian meal.
Nutrition Facts
Calories |
1649 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 11% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4907 mg | 213% | |
| Total Carbohydrate | 343.1 g | 125% | |
| Dietary Fiber | 51.1 g | 182% | |
| Total Sugars | 96.4 g | ||
| Protein | 59.8 g | 120% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 553 mg | 43% | |
| Iron | 21.2 mg | 118% | |
| Potassium | 3066 mg | 65% | |
*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.
