Idli Upma

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10 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
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

twist
Healthy Twist

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

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Allergies
Coconut
Red Chilli
Turmeric
Mustard
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)

workout

How long would it take burn 162 kcals ?

  • Walking (3 mph ) 47 minutes
  • Running (6 mph ) 27 minutes
  • Bicycling 22 minutes

Values estimated based on person weighing 60 kgs.

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