Soy-Free Sambhar Idli

Elevate your South Indian dining experience with this delicious and wholesome Soy-Free Sambhar Idli! This recipe pairs soft, fluffy idlis made from fermented rice and urad dal batter with a robust sambhar packed with protein-rich tur dal, a medley of fresh vegetables, and aromatic spices like curry leaves, asafoetida, and sambhar powder. With no soy in sight, it’s an excellent choice for those with dietary restrictions or preferences. The tangy kick of tamarind pulp and the subtle heat from red chili powder create a perfect balance of flavors, while a garnish of fresh cilantro adds a bright, herbaceous finish. Ideal for breakfast, lunch, or dinner, this vegan and gluten-free dish is as nutritious as it is satisfying. Serve it hot and watch it become a family favorite!

Nutriscore Rating: 79/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 4

Ingredients

• 1 cup Idli Rice
• 0.25 cup Urad Dal (split black gram, skinless)
• 0.5 teaspoon Fenugreek Seeds
• 1 teaspoon Salt
• 1 cup Water
• 0.5 cup Tur Dal (pigeon peas)
• 2 tablespoons Tamarind Pulp
• 1 tablespoon Vegetable Oil
• 0.5 teaspoon Mustard Seeds
• 0.5 teaspoon Cumin Seeds
• 10 leaves Curry Leaves
• 0.5 teaspoon Asafoetida
• 0.5 teaspoon Turmeric Powder
• 0.5 teaspoon Red Chili Powder
• 1 tablespoon Sambhar Powder
• 1 cup Assorted Vegetables (carrots, potatoes, bell pepper)
• 2 tablespoons Cilantro, chopped

Directions

Step 1

Wash the idli rice and urad dal under running water until the water runs clear.

Step 2

Soak the idli rice and fenugreek seeds in a bowl of water for at least 4 hours, and soak the urad dal separately for the same amount of time.

Step 3

Drain the soaked urad dal and blend it into a smooth batter using half a cup of water. Transfer to a large bowl.

Step 4

Now, drain the rice and fenugreek seeds and blend them to a coarse batter using remaining water.

Step 5

Combine the rice and urad dal batters, add salt and mix well. Cover and let it ferment in a warm place overnight or for about 8-12 hours until the batter doubles in size.

Step 6

For sambhar, rinse the tur dal thoroughly and pressure cook with 1.5 cups of water and turmeric powder until soft.

Step 7

Once done, mash the cooked tur dal and set aside.

Step 8

Heat oil in a pot, add mustard seeds, let them splutter. Then add cumin seeds, curry leaves, and asafoetida.

Step 9

Add the assorted vegetables and sauté for a few minutes until they turn slightly soft.

Step 10

Pour in the tamarind pulp, red chili powder, sambhar powder, and mix well.

Step 11

Add the mashed dal to the pot, mix, and add additional water if needed to reach your desired consistency.

Step 12

Bring the sambhar to a boil and let it simmer for about 10-15 minutes. Adjust salt to taste.

Step 13

Grease idli molds and fill them with the fermented batter.

Step 14

Steam the idlis in an idli steamer for 10-12 minutes until they are cooked through.

Step 15

Serve hot idlis with the prepared sambhar, garnished with chopped cilantro.

Nutrition Facts

Serving size	(900.7g)

Amount per serving	% Daily Value*
Calories	1138.5

Total Fat 18.6g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 8.4g
Cholesterol 0mg	0%
Sodium 2495.6mg	0%
Total Carbohydrate 203.9g	0%
Dietary Fiber 36.5g	0%
Total Sugars 23.2g
Protein 47.0g	0%

Vitamin D 0IU	0%
Calcium 327.6mg	0%
Iron 16.6mg	0%
Potassium 3023.0mg	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: 14.3%

Protein: 16.1%

Carbs: 69.6%