Heart-Healthy Classic South Indian Idlis

Discover the perfect balance of tradition and wellness with our Heart-Healthy Classic South Indian Idlis! This nutritious twist on the beloved South Indian staple substitutes white rice with wholesome brown rice, making it rich in fiber and gut-friendly. Combined with protein-packed urad dal and a hint of fenugreek seeds for natural flavor and digestive benefits, this recipe is a celebration of clean eating. The naturally fermented batter creates light and fluffy idlis that are steamed to perfection, ensuring a low-fat, oil-free cooking method that's kind to your heart. Serve these soft and spongy delights with coconut chutney or tangy sambar for a wholesome and satisfying meal. With easy-to-follow steps and simple ingredients, this guilt-free dish brings authentic flavors and health benefits right to your table. Perfect for breakfast, brunch, or even a light dinner!

Nutriscore Rating: 75/100

Prep Time:480 mins

Cook Time:10 mins

Total Time:490 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Urad dal (split black gram)
• 1 teaspoon Fenugreek seeds
• 1 teaspoon Salt
• 1 to 1.5 cups Water
• 1 teaspoon Olive oil or sesame oil (for greasing)

Directions

Step 1

Rinse the brown rice thoroughly under running water until the water runs clear. Soak the brown rice in a large bowl filled with water for at least 6 hours or overnight.

Step 2

Simultaneously, rinse the urad dal and fenugreek seeds together and soak them in a separate bowl for about 6 hours or overnight.

Step 3

After soaking, drain the rice and grind it in a blender or wet grinder adding a little water until you achieve a smooth batter. The batter should be of a thick yet pourable consistency.

Step 4

Next, drain the urad dal and fenugreek seeds, and grind them to a smooth, fluffy batter. The dal batter should be light and airy.

Step 5

Combine both rice and dal batters in a large mixing bowl. Add salt and mix well with your hand; this helps with fermentation.

Step 6

Cover the bowl with a lid and let it ferment in a warm place for 8 to 12 hours. The batter should rise and be slightly bubbly.

Step 7

Grease the idli molds lightly with olive or sesame oil.

Step 8

Stir the fermented batter gently and pour it into the idli molds, filling each compartment about ¾ full.

Step 9

Heat water in a large steamer or pressure cooker without the weight/whistle and place the idli stand inside.

Step 10

Steam the idlis for about 10 minutes or until a toothpick inserted comes out clean.

Step 11

Let the idlis cool for a minute or two before removing them from the molds using a spoon.

Step 12

Serve hot with coconut chutney or sambar for a heart-healthy meal.

Nutrition Facts

Serving size	(554.2g)

Amount per serving	% Daily Value*
Calories	614.6

Total Fat 8.2g	0%
Saturated Fat 1.4g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2417.7mg	0%
Total Carbohydrate 107.1g	0%
Dietary Fiber 22.8g	0%
Total Sugars 0.8g
Protein 31.3g	0%

Vitamin D 0IU	0%
Calcium 178.9mg	0%
Iron 9.6mg	0%
Potassium 1097.5mg	0%

*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.

Source of Calories

Fat: 11.8%

Protein: 20.0%

Carbs: 68.3%