Mixed Dal Chutney and Vegetable Idli: Healthy Recipe

Kajal Hansda, Senior Diabetes Educator at Diabetes Awareness and You (DAY) shares a recipe for a healthier idli option. Useful for persons with diabetes.

Ingredients for Idli:

• 1cup soaked chana dal (split cow peas)
• 1 cup whole moong dal
• 1/4th cup grated carrot
• 1/4th cup capsicum(cut into small pieces)
• 1/4th cup green peas
• 3pcs green chillies
• ½ tsp lemon juice
• ¾ tsp fruit salt
• 1 gm oil for greasing
• Salt to taste

अब हिंदी में पढ़े: मिक्स्ड दाल चटनी और वेजिटेबल इडली: पौष्टिक रेसिपी

Preparation Method:

• Soak both chana and moong dal for atleast 5 hrs OR soak it for 1 hour in hot water
• Next put the dal, green chillies, lemon juice,1/2 cup water and blend in a mixer to a smooth paste.
• Transfer the mixture into a bowl, add grated carrots, cut small pieces of capsicum, ginger paste, salt, and mix well
• Add fruit salt into the batter just before steaming
• Grease the Idli mould with oil and pour the batter and steam in an Idli steamer for 10-15 minutes. Serve hot with healthy dal chutney.

Ingredients For Dal Chutney:

• ½ cup chana dal
• ½ cup urad dal
• 30 gm peanuts
• 5gm adrak (1/2 tsp paste)
• 2pcs green chillies
• Coriander
• ¼ tsp mustard seeds
• 2pcs whole dry kashmiri red chilli
• 4-5pcs curry leaves
• ½ tsp oil
• Salt to taste

Method:

• Put the dal, peanuts, ginger, green chillies in a pan and roast it till it turns brown in colour.
• Combine the dals with coriander, green chillies, ginger,salt,1½ cup water and blend in a mixer to a smooth paste.
• Heat a pan, put ½ tsp oil in it and put 1/4 tsp mustard seeds, 2pc kashmiri red chillies, curry leaves till the seeds crackle.

Pour the tempering over the chutney and mix well.

Preparation Time : 15 minutes
Cooking time : 25 minutes

Makes 10 Idlis Nutritional Value:

1 serving = 2 pcs Idli with chutney (30gm)

Carbohydrate : 57gm

Protein : 27gm

Fat : 6gm

Note : The picture is only for representation and has a bowl of coconut chutney which is not included in the serving