Nutrient information for 2 idlis | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
183 | 7.0 | 28.0 | 4.4 |
14 idlis
25 minutes
- If you are consuming 1200 kcal, 1400 kcal; you can consume: 2 idlis
- If you are consuming 1600 kcal, 1800 kcal; you can consume: 3 idlis
- If you are consuming 2000 kcal, you can consume: 4 idlis
- 1 cup semolina
- 1 cup curd
- 3.5 tbsp fresh peas, shelled
- ½ cup beans, finely chopped
- 1 medium onion, finely chopped
- 1 small carrot, finely chopped
- 1 tsp Bengal gram dal
- 2 tsp curry leaves
- 2 whole green chillies, finely chopped (optional)
- 4 tsp groundnut oil
- 1/2 cup water (for steaming)
Dry Spices
- ½ tsp mustard seeds
- ½ tsp turmeric powder
- Use minimal amount of salt
- Wash and clean beans, onion, carrot thoroughly and finely chop them.
- Take a utensil and add sooji, curd and salt and mix well.
- Take a pan with a teaspoon of oil and add the chopped vegetables to it. Stir-fry for a few minutes until they are slightly cooked but still retain their crunchiness. Set aside to cool.
- In the same pan, add a teaspoon of oil and add mustard seeds and let them splutter. Add Bengal gram dal and sauté until turned golden brown.
- Add curry leaves and chopped green chillies. Sauté for a few seconds.
- Add the vegetables and the baghar prepared above into the batter.
- Grease the idli molds with a little oil. Pour the batter into each mold, filling them about 3/4th full, as idlis tend to rise while steaming.
- Place the filled molds in a steamer with water filled to a quarter of its capacity. Steam on medium heat for about 10-12 minutes, or until a toothpick inserted into the idlis comes out clean.
- Serve hot with sambar or chutney.