Nut-Free Traditional South Indian Idly
Experience the delicate fluffiness of South India with this Nut-Free Traditional South Indian Idly recipe, perfect for allergy-friendly kitchens. Crafted from wholesome parboiled rice, protein-rich urad dal, and aromatic fenugreek seeds, these steamed, nut-free idlies are naturally gluten-free and fermented for an authentic tang. With a simple preparation process, the batter combines airy dal and slightly coarse rice to create the perfect texture. Steamed to perfection in specially designed molds, these pillowy, savory cakes pair beautifully with classic accompaniments like coconut chutney, spicy sambar, or tangy tomato chutney. Whether you're exploring South Indian cuisine or searching for allergy-conscious recipes, this wholesome dish is an unbeatable option for breakfast or snack time.
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Recipe Information
Ingredients
- 2 cups Parboiled rice (idli rice)
- 0.5 cup Whole white urad dal (split black gram, husked)
- 0.5 teaspoon Fenugreek seeds
- 1 teaspoon Salt
- 2.5 cups Water (for soaking and grinding)
Instructions
Rinse the parboiled rice 3 to 4 times under cold running water until the water runs clear. Transfer to a large bowl and soak in enough water to fully submerge the rice (about 1 cup of water) for at least 6 hours or overnight.
Rinse the urad dal and fenugreek seeds together, then soak them in a bowl with about 1/2 cup of water for 4 to 6 hours or overnight.
After soaking, drain the water from the urad dal and fenugreek seeds but reserve it. Place the drained dal and fenugreek seeds in a blender or wet grinder, and grind to a smooth, fluffy batter. Gradually add the reserved water (1/4 to 1/2 cup) as needed to achieve the desired consistency.
Drain the soaked rice and blend it separately into a slightly coarse batter, resembling fine semolina. Add water (up to 1/4 cup) as necessary to grind smoothly.
Mix the rice batter and dal batter together in a large mixing bowl. Add salt and stir well to combine. The batter should have a thick but pourable consistency.
Cover the bowl with a lid or plastic wrap, leaving a small gap for airflow. Let the batter ferment in a warm place for 8 to 12 hours or overnight. The batter will rise and become airy when properly fermented.
Once the batter has fermented, gently stir it to release any large bubbles. Grease idly molds lightly with oil or steam-safe cooking spray.
Ladle the batter into the idly molds, filling each cavity about 3/4 full.
In a steamer or large pot with a lid, bring 1 to 2 cups of water to a boil. Place the idly molds in the steamer, making sure they’re not submerged in the water, and steam for 12 to 15 minutes on medium heat.
Check for doneness by inserting a toothpick into one idly—if it comes out clean, they’re ready. Let them rest for 1 to 2 minutes before gently removing the idlies from the molds using a spoon.
Serve warm with coconut chutney, sambar, or tomato chutney for a classic South Indian meal.
Nutrition Facts
Calories |
873 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.0 g | 4% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2403 mg | 104% | |
| Total Carbohydrate | 172.9 g | 63% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 0.4 g | ||
| Protein | 35.2 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 181 mg | 14% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1137 mg | 24% | |
*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.
