HOME MADE HEALTHY RECIPE JOWAR – RICE IDLI

Idli, a staple breakfast dish in Southern India, is known for its soft, fluffy texture and mild flavor. Traditional idli is made by steaming a fermented batter of rice and urad dal (black lentils). In this recipe, we are going to give the classic idli a healthy twist by replacing regular rice with Jowar (Sorghum), making it more nutritious and wholesome. This Jowar-Rice Idli will not only provide you with a hearty meal but also numerous health benefits.

Ingredients:

Jowar (Sorghum) – 2 cups

Parboiled rice – 1 cup

Urad dal – 1 cup

Fenugreek Seeds – 1 tsp

Salt – to taste

Method of Preparation:

• Start by washing the Jowar, rice, and urad dal separately. Then, soak the Jowar and rice together in one bowl and urad dal and fenugreek seeds in another bowl for 4-6 hours.
• After soaking, drain the water and grind the Jowar-rice mixture and urad dal fenugreek mixture separately. The urad dal needs to be ground to a smooth paste, while the Jowar-rice mixture should have a slightly coarse texture.
• Combine the two pastes in a large bowl, add salt to taste, and mix well. Leave the batter in a warm place for 8-12 hours or overnight to ferment.
• Once the batter has fermented and increased in volume, stir it gently to combine. Grease the idli molds with a bit of oil and pour a spoonful of batter into each mold.
• Steam the idlis for 10-15 minutes in a steamer or pressure cooker (without the whistle).
• The idlis are ready when they are fluffy and firm to touch and a toothpick inserted in the center comes out clean. Serve these healthy Jowar-Rice Idlis with your favorite chutney or sambhar.

About Ingredients:

Jowar (Sorghum):

Jowar is a versatile grain that is packed with nutrients. It is rich in antioxidants, which help fight inflammation and boost immunity. It is also high in fiber, aiding in digestion and weight loss. Jowar is a great source of protein, making it an excellent dietary addition for vegetarians and vegans. It is also glutenfree, making it suitable for those with gluten intolerance or celiac disease. 100 grams of Jowar contains approximately 339 kcal.

Rice:

Rice is a staple food in many parts of the world due to its versatility and ability to provide quick energy. It is a good source of vitamins and minerals such as Vitamin D, calcium, fiber, iron, thiamine, and riboflavin. Parboiled rice, used in this recipe, is even more nutritious as the process of parboiling drives nutrients from the bran to the endosperm, so white rice becomes nutritionally similar to brown rice. 100 grams of parboiled rice contain approximately 130 kcal.

Urad Dal (Split Black Lentils):

Urad dal is a rich source of protein and dietary fiber. It is also an excellent source of B vitamins, folic acid, and minerals such as iron, magnesium, and potassium, which play a key role in various bodily functions100 grams of urad dal contains approximately 347 kcal.

Health Benefits:

This Jowar-Rice Idli is a powerhouse of nutrition. It is packed with protein, fiber, and essential vitamins and minerals. This idli is easy to digest and provides slow-releasing carbohydrates, which help in maintaining sustained energy levels throughout the day. It is also low in fat and free from cholesterol, making it an excellent choice for heart health.

The high fiber content in this idli aids in digestion, promotes a feeling of fullness, and helps in weight management. The proteins present in this idli contribute to muscle building and repair, while the antioxidants help fight inflammation and boost overall health.

All these nutritional benefits make Jowar- Rice Idli a perfect addition to any balanced diet, promoting a healthy body and mind. So, indulge in this delicious and nutritious idli, and give a healthy start to your day!

Tips

Masala Idli: Dice the idlis and set them aside. Heat oil in a pan, add mustard seeds, cumin seeds, and curry leaves. When they start to splutter, add finely chopped onions, black pepper powder, and a pinch of turmeric. Sauté until the onions turn translucent, then add the diced idlis and toast until they are well coated with the masala. Your delicious snack is ready.