Understand How To Make Idli Recipe, Its Nutrition, And Benefits

Did you know that the idli recipe is a powerhouse of nutrition? It is packed with lentil protein and easily digestible carbohydrates from fermented rice. Idli is a fluffy, savory rice dish originating from South India. It’s a great option for a healthy and filling breakfast. So, let’s get a hand on this recipe to include in your weight loss plans. It will make idli simple to prepare at home, allowing you to enjoy this South Indian superfood anytime.

How To Make Healthy Idli Recipe At Home?

Follow this recipe step by step to make fluffy idlis with urad dal benefits. This recipe will yield you 15 idlis, you can adjust the ingredients to make more idlis. 

1. Soak both moong dal and urad dal, along with the mustard seeds, in separate bowls. Soak for at least 4-5 hours or until the lentils double in size. Similarly, rinse the raw rice and soak it in enough water for 4-5 hours.
   
2. Later, blend urad dal with mustard seeds in a blender or wet grinder with a little water. Grind to a smooth and creamy batter. You might need to add water gradually to achieve a pouring consistency, but be careful not to over-thin it.
   
3. Further, in the same blender or wet grinder, grind the soaked rice along with the soaked moong dal. Add a little water to aid grinding, but aim for a slightly coarse consistency compared to the urad dal batter.
   
4. Then, combine the urad dal batter, moong dal, and rice batter in a large bowl. Add salt and chopped vegetables (optional). Mix well. Cover the bowl and let it ferment in a warm place (around 80°F) for 8-10 hours. The batter should double in size and become bubbly.
   

6. Grease the idli molds with a little oil or ghee (optional). Pour the fermented batter into the molds, filling them ¾ full. Sprinkle chopped coriander leaves (optional) on top for garnish.
   
7. Then steam the idli recipe for 10-12 minutes, or until a toothpick put into an idli comes out clean.
   
8. Once they are cooked, carefully remove the idli from the molds using a spoon. Serve hot with sambar, coconut chutney, or your favorite dipping sauce.

This recipe combines protein-rich moong dal and urad dal for a fluffy and flavorful idli with a protein boost!

Nutritional Value Of Idli

The nutritional value of idli makes it a healthy breakfast option. Here’s a breakdown for a typical serving of 4 idlis (assuming each idli is around 39 grams):

Nutrient	Value
Calories	180-200 kcal
Carbohydrate	70-80 gm
Protein	7-8 gm
Fat	2-3 gm
Fiber	2 gm

Apart from the macronutrients idlis also contains a small amount of iron and calcium. In trace amounts, it contains vitamin D, small amounts of B vitamins, potassium, and magnesium depending on the recipe (due to lentils and optional additions)

Overall, idli is a healthy and delicious breakfast option that can be part of a balanced diet.

Note: The values of idli calories and other nutrients can vary depending on the ingredients and size of the idli.

Health Benefits Of Eating Idli

Idli offers a variety of health benefits thanks to its unique preparation process and ingredient choices. Here are some key benefits of the idli recipe:

• Easy To Digest: The fermentation process in idli breaks down complex carbohydrates and proteins. This makes it easier for your body to absorb nutrients and reduces digestive strain. This is especially helpful for those with sensitive stomachs.
  
• Promotes Gut Health: The fermentation process also creates probiotics, which are beneficial bacteria that contribute to a healthy gut microbiome. A healthy gut improves digestion, immune function, and even mental health.
  
• Low In Fat And Calories: Idli is naturally low in fat and calories, making it a great choice for weight management or healthy eating plans. The lack of saturated fat in idli further promotes heart health.
  
• Good Source Of Complex Carbs: Idli is primarily made from rice and lentils, providing a good source of complex carbohydrates. These complex carbs offer lasting energy throughout the morning, keep you feeling fuller for longer, and reduce cravings.
  
• May Aid Blood Sugar Control: Due to the presence of fiber and the slow release of energy from complex carbs, idli may help regulate blood sugar levels. This can be beneficial for those with diabetes or pre-diabetes.
  
• Good Source of Protein: The major protein in idli is from the moong dal and urad dal idli provides a good source of protein. Also, it contains protein from both rice and lentils.
  
  Studies show that a good amount of protein is effective for weight management. So, people who are looking to lose weight or maintain weight should include a good amount of protein in their diet.
  
• Gluten-Free: Made with rice and lentils, the idli recipe is naturally gluten-free. This makes it a suitable breakfast option for people with celiac disease or gluten sensitivity.
  
• Rich In Other Nutrients: Idli may contain small amounts of iron, calcium, B vitamins, potassium, and magnesium, due to lentils and optional additions. These micronutrients contribute to overall health and well-being.

Looking For Yummy And Healthy Recipes?

Craving delicious food that nourishes your body? You can explore our yummy and healthy recipes to fuel your taste buds and well-being.

1. Sabudana Appe Recipe: A delicious and nutritious dish made using sabudana (tapioca pearl). It can be a perfect breakfast or snack option.

Sabudana Appe Recipe: A Healthy Evening Snack To Enjoy At Home

2. Ragi Idli: A South Indian dish made from ragi flour also known as finger millet. It is a nutritious and gluten-free alternative to traditional idlis. Include them in your healthy breakfast or snack option.

Ragi Idli Recipe: A Perfect Solution For Weight Loss in 2023

3. Lemon Rice Recipe: It is a flavourful and aromatic Indian dish made with cooked rice, lemon juice, and spices. It is often served as a side dish or as a part of a festive meal in South India. So, make it and try it at home!

Lemon rice recipe

4. Ginger Lemon Rasam Recipe: It is a tangy and aromatic South Indian soup made with tamarind, tomatoes, lentils, and a blend of spices. It is believed to have medicinal properties and is commonly consumed to aid digestion and boost immunity.

Try This Unique Ginger Lemon Rasam Recipe For Treating Cold And Sore Throat

Additional Cooking Tips

Here are some additional tips for your fluffy and healthy idlis:

• For extra fluffy idlis, use a wet grinder instead of a blender to grind the batter.
  
• To make the idlis more healthier try using whole grain or multigrain batter. You can include oats, and instead of refined rice go for whole grain rice. Studies show that including millets in dosa and idli better increases diet nutrition and reduces malnutrition.
  
• If you are a resident of colder places you can add a pinch of sugar to the batter to aid fermentation. Moreover, you can place the bowl near a warm oven or use a yogurt maker to maintain the ideal temperature for fermentation.
  
• The consistency of the batter is key to a perfect idli recipe. It should not be overly thick or thin. A thick batter will result in dense idlis, while a thin batter will be difficult to shape and may spread in the molds. The ideal batter flows easily but has a slightly thick, dropping consistency.
  
• You can store the leftover idlis in the refrigerator for up to 2 days. To reheat, steam them again for a few minutes or warm them in a microwave safe container with a splash of water. 

Frequently Asked Questions

How do I Prepare The Lentils For The Idli Batter?

You should soak the lentils for at least 4 hours, and then grind them into a smooth paste using a wet grinder or a blender. You can add some water to the lentils while grinding to help make the batter smooth.

Can I Add Vegetables To The Idli Batter To Increase Its Nutritional Value?

Yes, you can add grated carrots, finely chopped spinach, or grated beetroot to the idli batter to increase its nutritional value.

Do I Need To Ferment The Idli Batter?

Yes, you need to ferment the idli batter for at least 8 hours to get fluffy and soft idlis. You can place the batter in a warm place or use an instant pot to ferment it quickly.

Is Idli A Good Option For Weight Loss?

Yes, the idli recipe can be a great addition to a diet plan for weight loss. It’s low in calories, and high in protein and fiber, which keeps you feeling full for longer and curbs cravings.

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Disclaimer

This recipe will help you make healthier and better food choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.