High Protein Idli Sambar

Elevate your South Indian breakfast routine with this High Protein Idli Sambar, a wholesome twist on the classic comfort food. Crafted with a blend of urad dal and chickpea flour, these soft and fluffy idlis pack a protein punch, making them perfect for fitness enthusiasts and health-conscious eaters. Paired with a hearty sambar made from nutrient-rich tuvar dal, tamarind, and a medley of colorful vegetables simmered in aromatic spices, this dish delivers a satisfying balance of flavor and nutrition. Quick to prepare and naturally gluten-free, this protein-packed meal is ideal for energizing breakfasts, brunches, or even light dinners. Serve hot for a deliciously nourishing start to your day!

Nutriscore Rating: 84/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 4

Ingredients

• 1 cup Urad dal (split black gram)
• 1 cup Chickpea flour (besan)
• 2 cups Water
• 1.5 teaspoons Salt
• 1 teaspoon Fenugreek seeds
• 1 teaspoon Vegetable oil
• 1 cup Tuvar dal (pigeon peas)
• 1 teaspoon Turmeric powder
• 2 tablespoons Tamarind pulp
• 2 tablespoons Sambar powder
• 2 cups Mixed vegetables (carrots, beans, potatoes)
• 1 medium Onion
• 1 medium Tomato
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 2 Dried red chilies
• 10 Curry leaves
• 2 tablespoons Coriander leaves (cilantro), chopped
• 2 teaspoons Ghee or oil

Directions

Step 1

1. Wash and soak the urad dal and fenugreek seeds together in water for 4-6 hours or overnight.

Step 2

2. Grind the soaked urad dal and fenugreek seeds to a smooth batter using a wet grinder or blender. Add water gradually to achieve a consistency akin to pancake batter.

Step 3

3. In a mixing bowl, combine chickpea flour with salt and about 1 cup of water. Stir well to create a smooth batter and mix it with the urad dal batter.

Step 4

4. Grease idli molds with a little oil and pour the batter into each mold, leaving some space for rising.

Step 5

5. Steam the idlis in an idli steamer or pressure cooker (without the whistle) for about 10-12 minutes. Once cooked, allow them to cool slightly before removing from the molds.

Step 6

6. For the sambar, wash and pressure cook the tuvar dal with 2 cups of water and turmeric until the dal is fully cooked. Mash it well.

Step 7

7. In a pan, heat ghee or oil, add mustard seeds, cumin seeds, dried red chilies, and curry leaves. Allow the mustard seeds to pop.

Step 8

8. Add the chopped onion and sauté until translucent. Add the chopped tomato and cook until soft.

Step 9

9. Add the mixed vegetables and sauté for a few minutes. Add the sambar powder, tamarind pulp, salt, and 2 cups of water. Bring to a boil.

Step 10

10. Add the cooked dal to the vegetable mixture and simmer for 15-20 minutes until the vegetables are tender.

Step 11

11. Garnish the sambar with chopped coriander leaves.

Step 12

12. Serve the idlis hot with a generous serving of the protein-rich sambar.

Nutrition Facts

Serving size	1962.9 grams (1962.9g)

Amount per serving	% Daily Value*
Calories	2766

Total Fat 36.00g	46%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 2.90g
Cholesterol 28mg	9%
Sodium 5335mg	232%
Total Carbohydrate 472.20g	172%
Dietary Fiber 123.50g	441%
Total Sugars 58.30g
Protein 150.40g	301%

Vitamin D 0IU	0%
Calcium 1150mg	88%
Iron 49mg	271%
Potassium 9346mg	199%

*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: 11.5%

Protein: 21.4%

Carbs: 67.1%