Vegetable 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 9%
Carbs 62%
Fats 29%
Gut Friendly
Antioxidant Rich
Gluten Free
Lactose Free

Did you know that the FitterEats South Indian Vegetable Idli Upma recipe is gluten-free, lactose-free and zero in trans fat? Add it guilt free to your breakfast, mid-morning or evening binge plans and enjoy the added benefits of a healthy meal too. This vegetarian easy to make upma adds a boost of energy and protein. Antioxidant-rich with no added sugar or dairy, this healthy snack recipe is very popular in the states of Kerala, Andhra Pradesh, Tamil Nadu and Karnataka. Have it with spinach coconut chutney or beet coconut chutney.

Ingredients

For Vegetable Idli
  • 3 Tbsp Rice
  • 3 Tsp Black Gram Dal (Urad)
  • 1 Tbsp Boiled Corn
  • 1/2 Tbsp Chopped Orange Carrot
  • 1/2 Tbsp Chopped Capsicum
  • 1/2 Tbsp Chopped Onion
  • 1/2 Tbsp Chopped Tomato
  • 1/4 Tsp Salt
  • 1 Tsp Oil
  • As Required Water
For Tadka
  • 1 Tbsp Chopped Tomato
  • 1/2 Tbsp Chopped Capsicum
  • 1 Tsp Chopped Coriander Leaves
  • 1 Tsp Grated Fresh Coconut
  • 2 Number Kadi Patta
  • 1/4 Tsp Black Gram Dal (Urad)
  • 1/8 Tsp Red Chilly Powder
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 1/8 Tsp Mustard Seeds (Rai)
  • 1/2 Tsp Oil

Method

Pre Preparation
  • Step 1

    Soak and blend rice, urad dal and add salt

  • Step 2

    Ferment the batter overnight

For Idli
  • Step 1

    Add boiled sweet corn, black sesame seeds, chopped tomato, onion, capsicum and carrot in prepared idli batter

  • Step 2

    Grease idli tray with oil and pour batter into the tray into each mold

  • Step 3

    Put the loaded tray into the idli stand and steam

  • Step 4

    Let it cool and chop into cubes

For Tempering
  • Step 1

    Heat oil and add rai, urad dal, kadi patta and chopped vegetable idlis

  • Step 2

    Then, add haldi, red chilli powder, chopped tomato and capsicum

  • Step 3

    Mix well until the idlis are slightly crispy, garnish with grated coconut and coriander

  • Step 4

    Serve hot

twist
Healthy Twist

A Sprinkle of Black Sesame Seeds is an Excellent Source of Antioxidants & Helps Regulate Blood Pressure

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Allergies
Coconut
Mustard
Turmeric
Red Chilli
Corn
Tomato
Tree Nut
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories

kcal

179
% Daily Value *
Total Carbohydrate 26gm 9.4%
Dietary Fiber 3gm 9.8%
Protein 4gm 8.9%
Total Fat 6gm 7.6%

*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 179 kcals ?

  • Walking (3 mph ) 52 minutes
  • Running (6 mph ) 30 minutes
  • Bicycling 24 minutes

Values estimated based on person weighing 60 kgs.

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