Idli Sambar

Idli Sambar is a traditional South Indian breakfast dish that combines soft, steamed rice cakes with a flavorful lentil and vegetable stew. This high-protein meal is not only delicious but also packed with nutrients, making it a perfect start to the day.

Ingredients

• Idli rice - 1 cup
• Urad dal (split black gram) - 1/4 cup
• Fenugreek seeds - 1/2 tsp
• Salt - to taste
• Water - as needed
• Turmeric powder - 1/2 tsp
• Sambar dal (toor dal) - 1/2 cup
• Mixed vegetables (carrot, beans, potato) - 1 cup, diced
• Sambar powder - 2 tbsp
• Tamarind pulp - 1 tbsp
• Mustard seeds - 1 tsp
• Curry leaves - 10
• Oil - 1 tbsp
• Coriander leaves - for garnish

Steps

1. Soak the idli rice, urad dal, and fenugreek seeds in water for 4-6 hours or overnight.
2. Drain and blend the soaked ingredients with a little water to form a smooth batter. Transfer to a bowl, cover, and let it ferment for 8-12 hours in a warm place.
3. Once fermented, add salt to the batter and mix well. Prepare the idli steamer by adding water and bring it to a boil.
4. Grease the idli molds and pour the batter into each mold. Place the molds in the steamer and steam for 10-12 minutes until firm and cooked through. Remove and set aside.
5. In a pot, cook the sambar dal with turmeric powder and 2 cups of water until soft, about 15-20 minutes. Mash slightly and set aside.
6. In another pot, heat oil and add mustard seeds. Once they splutter, add curry leaves and mixed vegetables. Sauté for 5 minutes.
7. Add the cooked sambar dal, sambar powder, tamarind pulp, and salt to the vegetables. Simmer for 10 minutes until the vegetables are tender.
8. Serve the idlis hot with the sambar, garnished with fresh coriander leaves.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein due to lentils, promoting muscle health.
• Rich in fiber which aids digestion and helps maintain a healthy weight.

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