Dal Idli is a nutritious twist to your favorite South Indian dish. Idli is a staple South Indian dish known for its soft, fluffy texture and light, easily digestible nature. This version replaces traditional rice with protein-rich dals (lentils) to provide a nutritious and wholesome meal perfect for fitness enthusiasts and health-conscious individuals.
Why Choose High-Protein Dal Idli?
Rich in Protein – Lentils such as moong dal, toor dal, and urad dal add a significant protein boost, supporting muscle growth and repair.
Low in Carbs – Eliminating or reducing rice makes this idli lower in carbohydrates, making it suitable for weight management.
Gut-Friendly – Fermentation enhances nutrient absorption and promotes gut health.
Diabetic-Friendly – Low glycemic index ingredients help in managing blood sugar levels.
Vegan & Gluten-Free – Perfect for those following specific dietary restrictions.
Ingredients you need
Lentils - I used urad dal (black gram or black lentils) and yellow moong dal (skinned mung bean)
Methi - Fenugreek seeds contain natural compounds that promote fermentation, helping the batter rise and making idlis soft and fluffy.
All it needs is just these three ingredients to make fluffy soft protein rich idli
Steps to prepare
1- Wash the urad dal and then soak it in water for 4 to 5 hrs or overnight.
2- Wash the moong dal and add fenugreek seeds to that. Soak for 4 to 5 hrs or overnight.
3- Blend both together using a high speed blender. Blend until it's smooth. It shouldn't feel grainy. Then pour it to a bowl with enough room for the batter to ferment and rise.
4- Cover the bowl and place in a warm place in your kitchen counter. Don't move it while it's fermenting. Since it winter months, and it's still quite cold here, I place the batter in the oven and I keep the light on.
5- Brush a little oil on the idli molds.
6- Pour the batter into each mold.
7- Steam for 7 to 10 minutes. Based on the size of the idli mold, it will take more or less time. Let it cool down for 2 minutes, then using a butter knife, release the idli from the molds.
Health Benefits of Dal Idli
Boosts Immunity: Packed with essential nutrients like iron, magnesium, and B vitamins.
Aids in Weight Loss: High protein and fiber content keeps you full for longer.
Supports Heart Health: Low in saturated fat and cholesterol-free.
Tips for the Perfect Dal Idlis
- Ensure you grind the lentils to a smooth consistency without any grain.
- Let it fermentation, which may be taking anywhere from 12 to 24 hrs based on how cold the weather is. Properly fermented idli will make light and fluffy idlis.
- Serve immediately for the best texture and taste.
Pair idli with this easy sambar recipe I love this quick walnut chutney to pair with idli or dosa.
And for a fun twist, turn the batter into delicious waffles
If you enjoy Idli podi with ghee on warm idli, do give this idli podi recipe a try
Dal Idli
Ingredients
- 2 cups Urad Dal
- 1 cup Yellow moong Dal
- 1 tablespoon Fenugreek seeds
- Oil to brush the idli molds
Instructions
- In a bowl, add the washed urad dal long with fenugreek seeds and pour enough water to submerge it. Then let it soak for 4 to 5 hrs or overnight.
- In a separate bowl, add the washed moong dal, pour enough water to submerge and let it soak for 4 to 5 hrs or overnight.
- Drain most of the water and blend the soaked lentils together into a smooth batter. It shouldn't feel grainy.
- Pour the batter to a big container so you have enough room for the batter to ferment and rise. Keep it in the kitchen counter in a warm place, or keep it in the oven with just the light on. It should ferment in 12 to 24 hrs. Once it's fermented, add salt and then whisk the batter. Pour the fermented batter in an airtight container and store it in the fridge, or make fresh idli right away.
- To make the idli, brush little oil to the idli molds and then pour the batter. Steam it for 7 to 10 minutes. Based on the size of the idli pan, it may take more of less time.
- Enjoy warm idli with the choice of chutney or sambar
Aarthi
This came out really well. Have shared it with friends too. Do you know what the protein content would be for one idli?
Kankana Saxena
am not 100% sure but i need a roughly search and looks like If you make 10 idlis from the batter, each idli would contain about 7.33g of protein.
Ekta Luthra
I need d coconut chutney and the sambhar recepie too plz
Kankana Saxena
Sure! Will share soon.