Idli is a steamed preparartion very commonly consumed all over India as breakfast or a snack. Its goodness can be attributed to:
- Being a cereal-pulse combination: When we combine a cereal (rice/oats/bajra, etc.) with a pulse, the protein quality and the content of the preparation is better.
- Fermented: Fermentation enhances the availability of vitamins and promotes gut health.
- Steamed: Steaming is a great way to prepare a low-fat recipe and retain vitamins and minerals while cooking.
Steel-cut oats / rolled oats: 100 g, Gram flour or besan: 20 g, Carrot / Mixed veg (grated / finely chopped): 50 g, Green Chilli: 1 (optional), Water: 250 ml, Fruit Salt / baking powder: 1 teaspoon, Chana & Urad Dal: 1 teaspoon each (soaked), Mustard seeds, Oil & Curry Leaves: For Tempering, Salt & Red Chilli: To taste.
- Roast oats, let them cool and then grind them.
- Add besan to ground oats. Now make a thick batter using water.
- Add grated / chopped vegetables followed by salt to taste.
- Heat oil for tempering, crackle mustard seeds and curry leaves.
- Add soaked chana & urad dals and roast for a minute.
- Add this to the batter. Adjust consistency of the batter and mix in the fruit salt.
- Steam the batter in idli stand for 10 minutes or till the toothpick comes out clean.
- Serve hot with coconut chutney.
Nutritip: If you have time, prefer to ferment the batter instead of adding fruit salt. Fermentation enhances the nutritive value as well as the presence of healthy bacteria in the preparation. You can also replace rice in your usual idli with oats / brown rice to improve the fiber content of idli.
Image Courtesy: Dassana Amit