Low Sodium Traditional South Indian Idly
Discover the delight of Low Sodium Traditional South Indian Idly, a perfect blend of health and heritage. This recipe reimagines the classic fluffy rice cakes with minimal sodium, making it ideal for heart-healthy diets or those watching their salt intake. Made from idly rice, protein-packed urad dal, and a hint of fenugreek for added fermentation magic, this dish features a naturally airy texture and subtly tangy flavor developed through an overnight fermentation process. Steamed to perfection, these idlies are not only gluten-free but also light and easy to digest. Serve them warm with a side of low-sodium coconut chutney or sambar for a wholesome, nutritious, and authentic South Indian meal. Perfect for breakfast, brunch, or snacks, this low-sodium idly recipe offers a delicious way to enjoy tradition with a healthy twist!
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Recipe Information
Ingredients
- 2 cups Idly rice
- 0.75 cups Whole urad dal (split black gram, husked)
- 0.5 teaspoons Fenugreek seeds
- 0.25 teaspoons Salt (optional or low-sodium substitute)
- 1 as needed Water
Instructions
Rinse the idly rice thoroughly two to three times until the water runs mostly clear. Then soak it in enough water for 6 to 8 hours or overnight.
Rinse the urad dal and fenugreek seeds together, then soak them in separate water for 6 to 8 hours or overnight.
Once the soaking process is complete, drain the urad dal and fenugreek seeds and blend them in a wet grinder or high-speed blender. Gradually add water (about 1/4 cup at a time) to achieve a smooth, fluffy batter. Transfer the batter to a large mixing bowl.
Drain the idly rice, then grind it into a slightly coarse batter using a wet grinder or blender. Add water in small increments to help with grinding. The consistency should not be too runny.
Combine the rice batter and urad dal batter in the large mixing bowl. Whisk together thoroughly to ensure even mixing. The batter should have a thick, pourable consistency.
Cover the bowl with a lid or cloth, and allow the batter to ferment at room temperature for 8 to 12 hours or overnight. In cooler climates, place the batter in a warm spot (or inside an oven with the light on) to help with fermentation. Once fermented, the batter will rise and turn slightly airy.
Add low-sodium salt (or omit entirely for a no-sodium version) and gently stir the batter. Do not over-mix to preserve the batter's fluffiness.
Lightly grease the idly molds with a drop of oil (optional). Pour a ladle of batter into each mold, filling it about 3/4 of the way to allow space for the idly to expand while steaming.
Set up a steamer or idly cooker with enough water at the base. Place the filled idly molds inside and steam for 10 to 12 minutes on medium heat. Avoid overcooking as it can make the idly hard.
Check for doneness by inserting a toothpick or knife into one idly. If it comes out clean, the idlies are cooked.
Remove the idly molds from the steamer and let them cool for a few minutes. Use a spoon to gently scoop out the idlies.
Serve warm with low-sodium coconut chutney or sambar for a wholesome meal.
Nutrition Facts
Calories |
1176 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.1 g | 5% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 615 mg | 27% | |
| Total Carbohydrate | 229.6 g | 83% | |
| Dietary Fiber | 30.4 g | 109% | |
| Total Sugars | 0.5 g | ||
| Protein | 50.7 g | 101% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 261 mg | 20% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1664 mg | 35% | |
*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.
