Idli Upma

Name: Idli Upma
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1
Ingredients: 3 Tbsp Rice; 3 Tsp Urad Dal; As Required Water; 1Tsp Fresh Coconut (Grated); 1/8 Cup Onion (Chopped); 1/2 Tsp Black Gram (Urad) Dal; 1/4 Tsp Red Chilly Powder; 1/4 Tsp Turmeric (Haldi); 1/2 Tsp Mustard Seeds (Rai); 5 No. Curry Leaves (Kadi Patta); 1/4 Tsp Salt; 1 Tsp Oil; 2.7 Tbsp Rice; 2.7 Tsp Urad Dal; 0.23 Tsp Salt; 40.5 ml Water; 0.45 Tsp Oil

10 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 10%

Carbs 65%

Fats 25%

Vegan

Gluten Free

Lactose Free

No Added Sugar

Up your total fiber and iron game with this gluten free, lactose free, no dairy and no added sugar idli recipe that is perfect for beginners and masterchefs. The popular vegetarian and vegan kerala recipe is a perfect breakfast, mid morning or evening snacks dish. The savoury dish goes well with pineapple juice, orange juice, apple juice or pomegranate juice.

Ingredients

For Idli

3 Tbsp Rice
3 Tsp Urad Dal
As Required Water

For Tadka

1Tsp Fresh Coconut (Grated)
1/8 Cup Onion (Chopped)
1/2 Tsp Black Gram (Urad) Dal
1/4 Tsp Red Chilly Powder
1/4 Tsp Turmeric (Haldi)
1/2 Tsp Mustard Seeds (Rai)
5 No. Curry Leaves (Kadi Patta)
1/4 Tsp Salt
1 Tsp Oil

For Idli

2.7 Tbsp Rice
2.7 Tsp Urad Dal
0.23 Tsp Salt
40.5 ml Water
0.45 Tsp Oil

Method

Pre Preparation

Step 1
Soak & blend rice & urad dal. Ferment overnight

Preparation

Step 1
To make idlis, first, prepare a greased idli tray with oil
Step 2
Pour batter into the tray carefully into each mold
Step 3
Put the loaded tray into the idli stand
Step 4
Cover and steam cook the idlis
Step 5
Remove and let hot steam escape
Step 6
Next, to prepare the tadka, heat oil
Step 7
Add each of rai, black urad dal, and kadi patta and let it crackle
Step 8
To this, add onion, chopped idli and each of salt, haldi, and red chilli powder
Step 9
Mix well until the idlis are slightly crispy
Step 10
Add coconut on top as a garnish

Healthy Twist

For Healthy Glowing Skin & Improved Vitamin E Levels, Add a Tsp of Sunflower Seeds

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Allergies

Food Additives

Mustard

Turmeric

Red Chilli

Tree Nut

Coconut

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(90gm)

Amount Per ServingCalories
kcal

162

% Daily Value ^*

Total Carbohydrate 25gm 9.0%

Dietary Fiber 3gm 9.0%

Protein 4gm 8.8%

Total Fat 5gm 6.0%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)