If you have decided to eat healthy, but hate the mundaneness of cereals or sugar content, Idlis are a healthy yet tasty option. A classic South Indian dish made with fermented rice and black gram lentil, idlis are a great source of carbohydrates and proteins. The fermentation process increases the bioavailability of proteins and enhances the vitamin B content of the food. Being steamed, it is low in fat content and easily digestible. Made traditionally with dal and rice the humble idli is a good combination as the amino acids in them complement each other. It fills you up with fewer calories (1 idli contains approx 65 calories).
Given below is a fusion idli. Bringing together the old with new maintaining its original cooking style and texture but replacing some ingredients to lend it a healthier option. Taking away the carb rich rice and replacing it with protein rich Millet!!
- 1 cup ragi flour (finger millet flour)
- 1 cup rava (fine semolina)
- 1 cup yogurt
- 2 green chillies, finely chopped
- an inch piece of ginger finely chopped
- 1 teaspoon Eno Fruit Salt
- 1 tablespoon oil
- a teaspoon of oil for seasoning
- 1 sprig of curry leaves, finely chopped
- 1 teaspoon mustard seeds
- salt to taste
- a small bunch of finely chopped coriander leaves
- Combine the ragi flour, rava, yogurt and a little salt in a large mixing bowl. Add a little water at a time to make a thick batter (approximately 1 cup). Allow the mixture to rest for 10 to 15 minutes.
- Heat oil in a pan; add in the mustard seeds and curry leaves and allow it to crackle. Turn off heat and keep aside.
- After the batter has rested for 15 minutes; stir in any additional water if the batter is become too think, it should fall thick and not in blogs. Next add in the seasoning, green chillies, ginger, Enos Fruit Salt and the tablespoon of oil. Stir well to combine.
- Preheat a steamer with water.
- Pour the Ragi Rava Idli batter into the idli mould. Place into the preheated steamer and steam the rava idli’s for 10 minutes until a tester inserted in the centre comes out clean.
- Once steamed, remove the Ragi Rava Idli from the steamer and keep aside for 5 minutes. Sprinkle some water over the idli’s so they come out clean when you take them out of the cavities. Use a spoon to run through the sides of the cavities to remove idli’s.
- Serve the Ragi Rava Idli’s with Tomato Chutney and/or Flax Seed Molagai Podi
You may add grated carrots or finely chopped beans to the batter to add to the taste, flavour, nutrition and colour.