Nutritious Idlis

A variant of the popular South Indian idli, which is a perfect example of a complete protein combination, with the right proportions of cereal (rice) and pulse (moong dal).

While idlis are traditionally prepared with urad, this Nutritious Idli is prepared with moong dal instead, to make it more easily digestible. While moong dal gives it a good aroma and interesting taste as well, it tends to get hard over time.

So, serve these Nutritious Idlis immediately with chutney and Sambhar to really enjoy them.

Nutritious Idlis

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Nutritious Idlis recipe - How to make Nutritious Idlis

Soaking time:  2 hours   Preparation Time:    Fermenting time:  8 hours   Cooking Time:    Total Time:     16Makes 16 servings
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1/2 cup raw rice (chawal)
1/2 cup green moong dal (split green gram)
1/2 tsp fenugreek (methi) seeds
salt to taste

For Serving
coconut chutney

  1. Wash, drain and soak the rice, green moong dal and fenugreek seeds in enough water in a deep bowl for 2 hours. Drain well.
  2. Combine it with approx. ½ cup of water in a mixer and blend till smooth.
  3. Transfer the batter into a bowl, add the salt and mix very well.
  4. Cover the batter with the lid and keep aside to ferment in a warm place for 8 hours.
  5. After fermentation, mix the batter well and pour spoonfuls of the batter into greased idli moulds.
  6. Steam in an idli steamer for 10 minutes or till they are cooked.
  7. Serve immediately with sambhar and coconut chutney.
Nutrient values (Abbrv) per idli
Energy41 cal
Protein2 g
Carbohydrates8 g
Fiber0.8 g
Fat0.1 g
Cholesterol0 mg
Sodium2.2 mg


Nutritious Idlis
 on 01 Sep 15 03:12 PM

Nice idea of replacing more easily digestible moong dal instead of heavy urad dal. Topped with sambhar and chutney, these idlis taste like regular idlis only. Good to try as a variation specially for kids. But remember to serve immediately as mentioned in the recipe.
Nutritious Idlis
 on 23 Apr 13 10:20 AM

Idlis which are tasty, made still more healthy with the addition of dal which gives protein.
Nutritious Idlis
 on 04 Apr 12 06:47 PM