Low Sodium Idli Sambar

Indulge in the comforting flavors of South India with this Low Sodium Idli Sambar, a heart-healthy twist on the classic breakfast combo. This recipe features soft, fluffy idlis made from fermented rice and urad dal batter, paired with a vibrant sambar enriched with protein-packed tuvar dal, nutritious mixed vegetables, and aromatic spices. Designed to keep sodium levels in check, the dish uses non-iodized salt and a blend of bold flavors like sambar powder, tamarind paste, and curry leaves to delight your taste buds. Whether you're looking for a wholesome breakfast, a savory snack, or a low-sodium meal option, this recipe is perfect for anyone seeking healthy, delicious South Indian cuisine. Serve it steaming hot for a nourishing and flavorful experience!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups Idli rice
• 1 cup Urad dal (split black gram)
• 0.5 teaspoon Fenugreek seeds
• 1 cup Tuvar dal (pigeon peas)
• 2 cups Mixed vegetables (carrots, potatoes, drumstick, etc.)
• 1 medium Onion
• 1 large Tomato
• 2 tablespoons Tamarind paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 tablespoon Sambar powder
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 10 leaves Curry leaves
• 2 tablespoons Fresh coriander leaves
• 1 tablespoon Oil
• 0.5 teaspoon Non-iodized salt
• 5 cups Water

Directions

Step 1

Rinse the idli rice and urad dal together under running water and soak in a large bowl with fenugreek seeds for 6 hours or overnight.

Step 2

Drain the soaked rice and dal, then grind them into a fine batter using a little water. The consistency should be like pancake batter. Add the non-iodized salt and mix well. Let it ferment in a warm place for 8-10 hours until it rises and becomes slightly airy.

Step 3

Once the batter is fermented, stir it gently. Grease idli molds and pour the batter into each mold. Steam the idlis for 12-15 minutes or until a toothpick inserted into an idli comes out clean.

Step 4

For the sambar, wash the tuvar dal and pressure cook with 2 cups of water and a pinch of turmeric until soft (typically 2-3 whistles). Mash the dal and set aside.

Step 5

Heat oil in a pan, add mustard seeds and cumin seeds. When they start to splutter, add asafoetida, curry leaves, and sliced onions. Sauté until onions are translucent.

Step 6

Add chopped tomatoes, turmeric powder, and cook until the tomatoes are soft and oil separates.

Step 7

Add mixed vegetables, sambar powder, red chili powder, and 3 cups of water. Cover and cook until the vegetables are tender.

Step 8

Mix in the mashed tuvar dal and tamarind paste. Simmer for another 10 minutes to let the flavors meld together.

Step 9

Garnish with coriander leaves and serve hot with idlis.

Nutrition Facts

Serving size	(2882.4g)

Amount per serving	% Daily Value*
Calories	2532.7

Total Fat 25.5g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3275.1mg	0%
Total Carbohydrate 468.8g	0%
Dietary Fiber 92.9g	0%
Total Sugars 57.5g
Protein 119.5g	0%

Vitamin D 0IU	0%
Calcium 921.5mg	0%
Iron 36.3mg	0%
Potassium 7284.4mg	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: 8.9%

Protein: 18.5%

Carbs: 72.6%