Low Sodium Idli Sambar
Delight your taste buds with this healthy and flavorful *Low Sodium Idli Sambar*, a heart-friendly twist on a South Indian classic! This recipe pairs soft, pillowy idlis made from fermented rice and urad dal batter with a comforting bowl of sambar—brimming with protein-packed tuvar dal, fresh mixed vegetables, tangy tamarind, and aromatic spices. Carefully crafted with non-iodized salt for those managing sodium intake, this dish doesn’t compromise on taste, delivering a perfect balance of earthy, tangy, and mildly spicy flavors. Ideal for breakfast or a light meal, this low sodium recipe is gluten-free, vegetarian, and perfect for anyone seeking a wholesome yet indulgent culinary experience. Serve piping hot with a side of coconut chutney for an authentic South Indian touch! Keywords: low sodium idli sambar, healthy South Indian recipes, low salt Indian food, heart-friendly recipes, vegetarian gluten-free breakfast.
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Recipe Information
Ingredients
- 2 cups Idli rice
- 1 cup Urad dal (split black gram)
- 0.5 teaspoon Fenugreek seeds
- 1 cup Tuvar dal (pigeon peas)
- 2 cups Mixed vegetables (carrots, potatoes, drumstick, etc.)
- 1 medium Onion
- 1 large Tomato
- 2 tablespoons Tamarind paste
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 tablespoon Sambar powder
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 10 leaves Curry leaves
- 2 tablespoons Fresh coriander leaves
- 1 tablespoon Oil
- 0.5 teaspoon Non-iodized salt
- 5 cups Water
Instructions
Rinse the idli rice and urad dal together under running water and soak in a large bowl with fenugreek seeds for 6 hours or overnight.
Drain the soaked rice and dal, then grind them into a fine batter using a little water. The consistency should be like pancake batter. Add the non-iodized salt and mix well. Let it ferment in a warm place for 8-10 hours until it rises and becomes slightly airy.
Once the batter is fermented, stir it gently. Grease idli molds and pour the batter into each mold. Steam the idlis for 12-15 minutes or until a toothpick inserted into an idli comes out clean.
For the sambar, wash the tuvar dal and pressure cook with 2 cups of water and a pinch of turmeric until soft (typically 2-3 whistles). Mash the dal and set aside.
Heat oil in a pan, add mustard seeds and cumin seeds. When they start to splutter, add asafoetida, curry leaves, and sliced onions. Sauté until onions are translucent.
Add chopped tomatoes, turmeric powder, and cook until the tomatoes are soft and oil separates.
Add mixed vegetables, sambar powder, red chili powder, and 3 cups of water. Cover and cook until the vegetables are tender.
Mix in the mashed tuvar dal and tamarind paste. Simmer for another 10 minutes to let the flavors meld together.
Garnish with coriander leaves and serve hot with idlis.
Nutrition Facts
Calories |
2533 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.5 g | 33% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3275 mg | 142% | |
| Total Carbohydrate | 468.8 g | 170% | |
| Dietary Fiber | 92.9 g | 332% | |
| Total Sugars | 57.5 g | ||
| Protein | 119.5 g | 239% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 922 mg | 71% | |
| Iron | 36.3 mg | 202% | |
| Potassium | 7284 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.
