Heart-Healthy Traditional South Indian Idly

Experience the wholesome goodness of **Heart-Healthy Traditional South Indian Idly**, a delightful twist on a beloved classic. Made with whole-grain idly rice, fiber-rich cooked brown rice, and nutrient-packed fenugreek seeds, this recipe transforms the iconic South Indian steamed rice cakes into a heart-smart delight. The fermentation process enhances digestibility and imparts a subtle tang, while the low-sodium salt ensures a health-conscious touch. Perfectly fluffy and soft, these idlies are steamed to retain their nutritional value and pair beautifully with coconut chutney or steamy sambar. Whether you're looking for a nourishing breakfast or a light dinner, this recipe highlights the magic of traditional South Indian cuisine with a modern, health-focused approach.

Nutriscore Rating: 78/100

Prep Time:600 mins

Cook Time:15 mins

Total Time:615 mins

Servings: 4

Ingredients

• 2 cups Whole-grain idly rice
• 0.75 cup Split black gram (urad dal, dehusked)
• 1 teaspoon Fenugreek seeds
• 0.5 cup Cooked brown rice
• 0.5 teaspoon Salt (low-sodium or Himalayan pink salt)
• 2.5 cups Filtered water
• 1 teaspoon Vegetable oil (for greasing idly molds)

Directions

Step 1

Rinse the whole-grain idly rice thoroughly in water 3-4 times until the water runs clear. Soak the rice in filtered water for 6 hours.

Step 2

Wash the split black gram (urad dal) thoroughly and soak it along with the fenugreek seeds in filtered water for 6 hours.

Step 3

After the soaking time, grind the urad dal and fenugreek seeds using a blender or wet grinder. Start with 1/4 cup of water, adding more (up to 1/2 cup) as needed to achieve a smooth, fluffy batter. Transfer the batter to a large mixing bowl.

Step 4

Next, drain the soaked rice and grind it with the cooked brown rice. Gradually add 1 cup of water (or as required) to make a slightly coarse batter. Combine this with the urad dal batter in the mixing bowl.

Step 5

Add the salt and mix the batter thoroughly. Cover the bowl with a loose-fitting lid or kitchen towel and allow it to ferment in a warm place for 8-10 hours or overnight. The batter should double in volume and have a mildly tangy aroma after fermentation.

Step 6

Gently stir the fermented batter without deflating the air bubbles. If it's too thick, add a little water to achieve a pancake-batter-like consistency.

Step 7

Grease the idly molds lightly with vegetable oil. Pour the batter into the molds, filling them about 3/4 full to allow space for the idlies to rise.

Step 8

Steam the idlies in an idly steamer or pressure cooker (without the weight/whistle) for 12-15 minutes on medium heat. To check doneness, insert a toothpick into an idly; it should come out clean.

Step 9

Once cooked, remove the idly molds from the steamer and let them cool for 2-3 minutes. Use a spoon to gently scoop the idlies out of the molds.

Step 10

Serve the heart-healthy idlies warm with coconut chutney or sambar for a nutritious and delicious meal.

Nutrition Facts

Serving size	(1258.5g)

Amount per serving	% Daily Value*
Calories	1207.4

Total Fat 8.9g	0%
Saturated Fat 1.9g	0%
Polyunsaturated Fat 0.4g
Cholesterol 0mg	0%
Sodium 1364.3mg	0%
Total Carbohydrate 227.4g	0%
Dietary Fiber 37.1g	0%
Total Sugars 0.6g
Protein 52.1g	0%

Vitamin D 0IU	0%
Calcium 257.6mg	0%
Iron 15.6mg	0%
Potassium 1727.7mg	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: 6.7%

Protein: 17.4%

Carbs: 75.9%