Heart-Healthy Idli Sambar

Discover a wholesome twist on a South Indian classic with this **Heart-Healthy Idli Sambar** recipe, perfect for those seeking a nutritious and flavorful meal. This light yet satisfying dish features fluffy idlis made with fermented rice, urad dal, and a surprising addition of rolled oats for added fiber. The sambar is a vibrant medley of red lentils, tamarind, and an array of fresh vegetables like carrots, green beans, okra, and eggplant, simmered with aromatic spices and sambar powder. Packed with plant-based protein, low in fat, and brimming with bold flavors, this dish is ideal for heart-conscious individuals and wellness enthusiasts alike. Serve it steaming hot, garnished with fresh cilantro, for a comforting, gut-friendly, and nutrient-dense meal that’s perfect any time of the day.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup Idli rice
• 0.25 cup Urad dal
• 0.5 teaspoon Fenugreek seeds
• 2 tablespoons Rolled oats
• 1 large Carrot
• 1 medium Tomato
• 10 pieces Green beans
• 8 pieces Okra
• 1 small Eggplant
• 0.5 cup Red lentils (masoor dal)
• 1 tablespoon Tamarind paste
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 10 leaves Curry leaves
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 tablespoon Sambar powder
• 1 teaspoon Salt
• 5 cups Water
• 0.25 cup Cilantro
• 1 teaspoon Olive oil

Directions

Step 1

Rinse 1 cup of idli rice, 0.25 cup urad dal, and 0.5 teaspoon fenugreek seeds thoroughly under running water. Soak them together in water for at least 6 hours or overnight.

Step 2

Grind the soaked mixture into a smooth batter, adding water as needed. The consistency should be like pancake batter. Stir in 2 tablespoons of rolled oats and 0.5 teaspoon salt. Let it ferment for 8 hours or overnight.

Step 3

Dice 1 large carrot, 10 green beans, 1 small eggplant, and chop 8 okras into 1-inch pieces. Roughly chop 1 medium tomato.

Step 4

In a medium pot, add 0.5 cup red lentils and 2 cups of water. Cook until the lentils are soft, about 15 minutes.

Step 5

In a large pot, heat 1 teaspoon olive oil over medium heat. Add 0.5 teaspoon mustard seeds, 0.5 teaspoon cumin seeds, and 10 curry leaves. Fry until the mustard seeds crackle.

Step 6

Add the chopped vegetables, 0.5 teaspoon turmeric powder, 1 teaspoon coriander powder, 1 tablespoon sambar powder, and 1 teaspoon salt. Stir well to coat the vegetables with spices.

Step 7

Add 2 cups of water and 1 tablespoon of tamarind paste to the pot. Bring to a boil, then lower the heat and let it simmer for 15 minutes, until the vegetables are tender.

Step 8

Mix in the cooked lentils and another 1 cup of water to the sambar mixture. Simmer for an additional 10 minutes to allow flavors to develop.

Step 9

Grease idli molds with a little olive oil. Pour the idli batter into the molds and steam in an idli steamer for about 10-12 minutes, until a toothpick inserted comes out clean.

Step 10

Garnish the sambar with freshly chopped cilantro. Serve the idlis hot with the sambar on the side.

Nutrition Facts

Serving size	2257 grams (2257.0g)

Amount per serving	% Daily Value*
Calories	1052

Total Fat 20.30g	26%
Saturated Fat 3.40g	17%
Polyunsaturated Fat 1.70g
Cholesterol 0mg	0%
Sodium 4324mg	188%
Total Carbohydrate 183.30g	67%
Dietary Fiber 43.40g	155%
Total Sugars 38.10g
Protein 42.50g	85%

Vitamin D 0IU	0%
Calcium 424mg	33%
Iron 15mg	83%
Potassium 2833mg	60%

*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: 16.8%

Protein: 15.7%

Carbs: 67.5%