Low Fat Idli Sambar

Indulge in the wholesome goodness of Low Fat Idli Sambar, a classic South Indian comfort food reimagined to suit a health-conscious lifestyle. This recipe features perfectly steamed, fluffy idlis made with a fermented blend of parboiled rice and urad dal, ensuring a light yet satisfying bite. Paired with a flavorful sambar enriched with protein-packed tur dal, fresh vegetables, and aromatic spices like curry leaves, asafoetida, and sambar powder, this dish is a feast for the senses. With minimal oil and natural ingredients, this low-fat rendition balances nutrition and taste perfectly. Whether you're looking for a hearty breakfast or a nourishing dinner, serve these guilt-free idlis with piping hot sambar for a wholesome, gluten-free, and vegan-friendly meal that's sure to delight.

Nutriscore Rating: 82/100

Prep Time:30 mins

Cook Time:45 mins

Total Time:75 mins

Servings: 4

Ingredients

• 2 cups Parboiled rice
• 1 cup Urad dal (split black gram)
• 0.5 tsp Fenugreek seeds
• 1 tsp Salt
• 2 cups Water
• 0.75 cup Tur dal (split pigeon peas)
• 1 tbsp Tamarind
• 1 tsp Vegetable oil
• 0.5 tsp Mustard seeds
• 0.5 tsp Cumin seeds
• 8 Curry leaves
• 0.25 tsp Asafoetida
• 0.5 tsp Turmeric powder
• 1 tsp Red chili powder
• 1 tbsp Sambar powder
• 1 medium Onion, chopped
• 1 medium Tomato, chopped
• 1 cup Mixed vegetables (carrot, drumstick, potato), chopped
• 2 tbsp Coriander leaves, chopped

Directions

Step 1

For Idlis: Wash and soak the parboiled rice and urad dal separately for at least 4 hours. Add the fenugreek seeds to the urad dal while soaking.

Step 2

Drain and grind the urad dal with fenugreek seeds to a smooth batter using minimal water. Similarly, grind the rice to a slightly coarse batter.

Step 3

Combine both batters in a bowl, add salt, mix well, and ferment overnight or for about 8-10 hours in a warm place.

Step 4

Once fermented, stir the batter gently. Grease idli moulds with a little oil or use a non-stick spray, pour the batter into moulds, and steam in an idli cooker for 10-12 minutes.

Step 5

For Sambar: Pressure cook the tur dal with 2 cups of water and a pinch of turmeric until soft. Mash the dal and set aside.

Step 6

Soak tamarind in half a cup of warm water for 10 minutes, extract the pulp, and discard the solids.

Step 7

In a large pot, heat 1 tsp of vegetable oil and add mustard seeds and cumin seeds. Once they splutter, add curry leaves and asafoetida.

Step 8

Add chopped onions and sauté until translucent. Then add tomatoes and cook until they soften.

Step 9

Add mixed vegetables, turmeric powder, red chili powder, sambar powder, salt, and tamarind extract. Stir well and cook for 5-7 minutes.

Step 10

Add cooked dal and additional water to achieve desired consistency. Simmer on low heat for 10 minutes.

Step 11

Garnish with freshly chopped coriander leaves before serving.

Step 12

Serve hot idlis with the prepared sambar for a low-fat and healthy meal.

Nutrition Facts

Serving size	(1964.2g)

Amount per serving	% Daily Value*
Calories	2459.3

Total Fat 16.3g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 2725.8mg	0%
Total Carbohydrate 490.1g	0%
Dietary Fiber 96.0g	0%
Total Sugars 85.8g
Protein 112.5g	0%

Vitamin D 0IU	0%
Calcium 976.6mg	0%
Iron 39.6mg	0%
Potassium 7271.5mg	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: 5.7%

Protein: 17.6%

Carbs: 76.7%