Low Fat Traditional South Indian Idly
Indulge in the light, fluffy goodness of **Low Fat Traditional South Indian Idly**, a classic steamed delicacy that’s perfect for healthy breakfasts or wholesome meals. This gluten-free, vegan dish is made with a simple blend of parboiled rice (idly rice), whole white urad dal, and a hint of fenugreek seeds, offering a nourishing balance of protein and carbs. With minimal added fat and a natural fermentation process, the idly batter transforms into soft, airy cakes that are gentle on digestion yet filling. Whether paired with tangy sambar and creamy coconut chutney or enjoyed solo, these idlies are a guilt-free delight. Perfect for weight-conscious foodies searching for authentic South Indian flavors, this recipe combines traditional cooking techniques with a low-fat twist for a healthy start to your day.
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Recipe Information
Ingredients
- 2 cups Parboiled rice (Idly rice)
- 0.5 cup Whole white urad dal (husked black gram)
- 0.5 teaspoon Fenugreek seeds
- 0.25 cup Cooked rice
- 1 teaspoon Salt
- as needed Water
Instructions
Rinse the parboiled rice in water 2-3 times and soak it in enough water for at least 5 hours.
Rinse the urad dal and fenugreek seeds together in water 2-3 times and soak them in water for at least 5 hours separately from the rice.
Drain the soaked urad dal and fenugreek seeds. Add them to a blender or wet grinder with a few tablespoons of water and grind to a smooth, fluffy paste. Transfer to a large mixing bowl.
Drain the soaked rice and blend it with the cooked rice, adding water as needed. Grind into a slightly grainy batter and transfer to the same mixing bowl.
Add salt to the batter and mix well. The batter should have a thick pouring consistency. Cover the bowl and let it ferment in a warm place for 8-12 hours or overnight, until the batter doubles in volume and becomes slightly foamy.
Lightly grease idly molds with minimal oil to ensure the batter doesn’t stick. Fill each mold with the fermented batter, leaving a little space for the idlies to rise.
Steam the idlies in an idly steamer or pressure cooker without the weight/whistle for 10-12 minutes on medium heat. To check doneness, insert a toothpick—it should come out clean.
Let the idlies cool slightly before removing them from the molds. Serve warm with sambar and coconut chutney.
Nutrition Facts
Calories |
936 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.1 g | 4% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2404 mg | 105% | |
| Total Carbohydrate | 186.6 g | 68% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 0.0 g | ||
| Protein | 36.5 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 1154 mg | 25% | |
*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.
