Healthy Oats Idli
Recipe Details:
Ingredients
Per Serving
- Rolled Oats: ¼ cup
- Curd (slightly sour): ½ tbsp
- Urad dal: 1 tbsp
- Ginger green chillies, finely chopped: ¼ tsp
- Coriander, finely chopped
- Fruit salt: ¼ tsp
- Salt: ¼ tsp
- Water: as required
Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm
*tsp = teaspoon, tbsp = tablespoon
Method
- Combine oats and urad dal in a blender to make a smooth powder.
- Add ½ cup of water, curd, ginger-chilli paste, and salt. Mix well to make a batter of pouring consistency. Allow it to rest for 1 hour.
- Mix the batter again, add fruit salt and 2 tsp of water, and stir gently.
- Pour spoonfuls of batter into greased idli moulds.
- Steam in an idli steamer for 10–15 minutes or until cooked.
- Demould and serve hot with sambar or chutney.
- Tip: Add grated carrots or finely chopped spinach for extra fiber and micronutrients.
Benefits
- Oats are rich in beta-glucan, a soluble fiber that helps lower cholesterol and maintain steady energy levels, supporting heart health.
- Urad dal adds high-quality plant protein, helping maintain muscle mass and satiety.
- This low-fat, fiber-rich breakfast is ideal for weight and heart health management.
Nutritional Value per serving
| Calories (kcal) | Carbohydrates (g) | Proteins (g) | Fats (g) |
|---|---|---|---|
| 230.70 | 38.98 | 11.60 | 3.56 |
Reference:
- Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
- Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
- Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
- US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
Disclaimer:
*Images used are for representation purpose only.