Vegetable Idli Recipe: A Healthy, Flavorful Twist on a Classic

Idli, a beloved South Indian breakfast dish, is loved for its soft, fluffy texture and light taste. Traditionally made with fermented rice and urad dal (black lentils), idli can be transformed into a healthier and more nutritious version by adding a variety of vegetables. This vegetable-packed idli not only enhances the flavor but also provides extra vitamins and fiber, making it a wholesome meal for any time of the day.

Here’s a step-by-step guide to making delicious Vegetable Idlis at home.

Ingredients:

For the Idli Batter:

• 1 cup rice (preferably idli rice)
• 1/4 cup urad dal (split black gram)
• 1/2 tsp fenugreek seeds (methi)
• Salt, to taste
• Water, as needed

For the Vegetable Mix:

• 1/2 cup finely grated carrots
• 1/4 cup finely chopped beans
• 1/4 cup finely chopped spinach or any green leafy vegetable
• 1/4 cup finely chopped peas (optional)
• 1 small onion, finely chopped (optional)
• 1-2 green chilies, finely chopped (optional)
• 1/2 tsp mustard seeds
• 1/2 tsp cumin seeds
• A pinch of hing (asafoetida)
• 1 tbsp oil
• Fresh coriander, finely chopped (for garnish)
• 1 tbsp grated coconut (optional, for garnish)

Instructions:

Step 1: Prepare the Idli Batter

1. Soak Rice and Dal: Rinse the rice and urad dal thoroughly and soak them together with the fenugreek seeds in water for about 6-8 hours or overnight.
2. Grind the Batter: After soaking, drain the rice and dal mixture. Using a wet grinder or a food processor, grind the mixture to a smooth batter, adding water gradually to achieve a thick, pouring consistency. The batter should be smooth yet slightly grainy.
3. Ferment the Batter: Transfer the batter to a large bowl, cover, and keep it in a warm place for 8-12 hours or overnight to ferment. The batter should rise and become bubbly.

Step 2: Prepare the Vegetables

1. Sauté the Vegetables: Heat oil in a pan and add mustard seeds. Once they splutter, add cumin seeds and hing. Next, add the chopped onions (if using), green chilies, and sauté until the onions turn translucent.
2. Add the Vegetables: Add the grated carrots, chopped beans, peas, and spinach to the pan. Stir-fry for about 3-4 minutes until the vegetables soften slightly. You want them to retain some crunch for texture.
3. Cool the Mixture: Remove from heat and let the vegetable mixture cool to room temperature.

Step 3: Combine the Batter and Vegetables

1. Mix the Vegetables into the Batter: Once the vegetable mix has cooled, gently fold it into the fermented idli batter. Add salt to taste and mix thoroughly.

Step 4: Steam the Idlis

1. Prepare the Idli Steamer: Grease the idli molds with a little oil to prevent the idlis from sticking. Heat water in a steamer or pressure cooker (without the pressure) on medium heat.
2. Fill the Molds: Pour the prepared vegetable idli batter into the molds, filling them about 3/4th full. Make sure the batter is evenly distributed.
3. Steam the Idlis: Place the idli rack in the steamer and cover with a lid. Steam the idlis for 10-15 minutes or until a toothpick inserted into the center comes out clean. If using a pressure cooker, ensure that the weight is removed, and steam for the same duration.

Step 5: Serve

1. Remove the Idlis: Once done, carefully remove the idlis from the molds using a spoon or knife.
2. Garnish and Serve: Garnish the vegetable idlis with fresh coriander and grated coconut (if using). Serve hot with coconut chutney, sambar, or tomato chutney.

Tips for Perfect Vegetable Idlis:

• Fermentation is Key: Ensure that the batter is well-fermented for soft and fluffy idlis. The fermentation process is what gives the idlis their characteristic texture.
• Use Fresh Vegetables: For the best flavor, use fresh, crunchy vegetables.
• Adjust Vegetables: You can adjust the vegetables based on your preferences or what you have available. Bell peppers, zucchini, and corn can be great alternatives or additions.
• Make it Spicy: Add more green chilies or a pinch of garam masala to the vegetable mix if you prefer a spicier idli.

Health Benefits:

• Packed with Nutrients: The addition of vegetables increases the fiber, vitamins, and minerals in the dish, making it a balanced meal.
• Low in Calories: Idli is naturally low in calories, and using less oil in the tempering ensures it stays light.
• Gluten-Free: Idli is a gluten-free dish, making it suitable for those with gluten sensitivity or celiac disease.

Conclusion:

Vegetable idlis are an excellent way to make a traditional South Indian breakfast even healthier. With the right combination of vegetables and spices, these idlis are both nutritious and delicious. Whether served for breakfast, brunch, or a light dinner, they are sure to be a crowd-pleaser. Enjoy your homemade, healthy vegetable idlis with chutney and sambar for a complete meal!