Heart-Healthy Sambhar Idli

Treat yourself to a wholesome and delicious South Indian breakfast with this **Heart-Healthy Sambhar Idli** recipe. Crafted to nourish your body and soul, this recipe features fluffy, steamed idlis made from a blend of fermented urad dal and parboiled rice, paired with a nutrient-packed sambhar brimming with protein-rich toor dal, tangy tamarind, and a medley of fresh vegetables like carrots, drumsticks, and pumpkin. Enhanced with fragrant spices like mustard seeds, cumin, curry leaves, and sambhar powder, this dish is both flavorful and heart-friendly, thanks to the use of olive oil and low-sodium ingredients. Ready in just 90 minutes of active cooking and prep time, this light yet satisfying meal is perfect for a healthy breakfast, lunch, or dinner. Serve it steaming hot and garnish with fresh coriander for a burst of freshness you won’t be able to resist! Keywords: heart-healthy recipe, South Indian breakfast, sambhar idli, low-fat meal, nutritious vegetarian dish.

Nutriscore Rating: 81/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 4

Ingredients

• 0.5 cups Urad dal (split black gram)
• 1.5 cups Parboiled rice
• 0.5 teaspoons Fenugreek seeds
• 0.5 teaspoons Salt
• 0.75 cups Toor dal (split pigeon peas)
• 4 cups Water
• 2 tablespoons Tamarind pulp
• 0.5 teaspoons Turmeric powder
• 1 tablespoons Sambhar powder
• 2 cups Mixed vegetables (carrot, drumstick, pumpkin)
• 1 medium Onion, sliced
• 1 large Tomato, chopped
• 0.5 teaspoons Mustard seeds
• 0.5 teaspoons Cumin seeds
• 0.25 teaspoons Asafoetida (hing)
• 2 Red chilies, broken
• 10 Curry leaves
• 1 tablespoons Olive oil
• 2 tablespoons Coriander leaves, chopped

Directions

Step 1

Rinse urad dal and fenugreek seeds in water and soak them together in water for 4 hours.

Step 2

Rinse parboiled rice in water and soak separately for 4 hours.

Step 3

Drain the soaked urad dal and fenugreek seeds. Grind them to a smooth and fluffy batter with 1/4 cup of water. Transfer to a large mixing bowl.

Step 4

Drain the soaked rice and grind it to a slightly coarse batter with a little water, then mix it with the urad dal batter.

Step 5

Add salt to the batter, mix well, and let it ferment in a warm place for 8-12 hours.

Step 6

Pour the fermented batter into idli moulds and steam for 12-15 minutes until cooked.

Step 7

Rinse toor dal thoroughly and pressure cook with 2 cups of water until soft and mushy. Whisk well and set aside.

Step 8

Cook the mixed vegetables (carrots, drumsticks, pumpkin) until soft, then add to the cooked dal.

Step 9

In a large pot, heat 1 tablespoon of olive oil. Add mustard seeds and let them splutter.

Step 10

Add cumin seeds, asafoetida, broken red chilies, and curry leaves. Saute for a minute.

Step 11

Add sliced onion and cook until translucent, then add chopped tomato and cook till soft.

Step 12

Stir in the cooked dal with vegetables, tamarind pulp, turmeric powder, and sambhar powder.

Step 13

Simmer the sambhar on low heat for 10-15 minutes, stirring occasionally, and add additional water if needed to achieve desired consistency.

Step 14

Garnish with chopped coriander leaves.

Step 15

Serve the sambhar hot with steamed idlis for a heart-healthy meal.

Nutrition Facts

Serving size	2492.7 grams (2492.7g)

Amount per serving	% Daily Value*
Calories	1867

Total Fat 23.90g	31%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1455mg	63%
Total Carbohydrate 345.20g	126%
Dietary Fiber 78.90g	282%
Total Sugars 46.90g
Protein 85.10g	170%

Vitamin D 0IU	0%
Calcium 972mg	75%
Iron 30mg	168%
Potassium 6348mg	135%

*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: 11.1%

Protein: 17.6%

Carbs: 71.3%