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Nutrition
Oats & Carrot Idli
Actor Samantha Ruth Prabhu’s favourite food is idli. A conscientious eater, she tries this dish by food entrepreneur Aditi Mammen Gupta who specialises in vegan recipes. Made with oats, tempering spices, herbs and veggies like carrots, this is an easy-to-make recipe that is delicious perfect to sustain the person-on-the-go.
Who doesn’t love fluffy and delicious idlis? Especially when they are packed with several nutritious benefits. Oats are among the healthiest grains on earth. This incredibly nutritious, gluten-free whole grain is packed with vitamins, minerals, fibre and antioxidants, says Dr Lakshmi K, Hyderabad-based nutritionist. Oats make for a delicious breakfast food and may help you lose weight by making you feel full or longer because it is rich in fibre. Avenanthramides, the polyphenols found in oats lower blood pressure and increase the production of nitric oxide that provides an anti-inflammatory effect. Oats are also high in the soluble fibre beta-glucan, which helps reduce cholesterol and blood sugar levels, and promotes a healthy gut. It also reduces constipation. An unlikely ingredient in idli, carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.
Oats & Carrot Idli
Here’s how you can make the Oats Carrot Idli at home.
6
serves
156
K calories
5
minutes
3/10
simplicity
Easy Steps
01Place a saucepan over medium heat. Pour in the oil and wait for it to warm up slightly.
02Add the mustard seeds, cumin seeds, urad dal and chana dal and let them splutter.
03Add the asafoetida or hing, pepper, green chillies, chopped curry leaves and ginger paste.
04After a minute, add the grated carrots and sauté for 2 minutes.
- Oil: ½ tablespoon
- Mustard seeds: ½ teaspoonCumin seeds: ½ teaspoon
- Urad dal: ½ teaspoon
- Chana dal: 1 teaspoon
- Asafoetida (Hing): 1 pinch
- Chopped green chillies: 1 teaspoon
- Finely chopped curry leaves: 1 teaspoon
- Baking soda: ½ teaspoon
- Ginger paste: 1 teaspoon
- Grated carrot: 1
- Powdered rolled oats: 1 cup
- Fine rava: ½ cup
- Water: 1 cup or slightly more if required
- Crushed black pepper: ½ teaspoon
- Baking soda: ½ teaspoon
- Salt per taste
Next, add the rava and roast till the mixture is aromatic.
06Add the powdered oats and roast well. Remove from heat and let the mixture cool.
07Add some water to the cooled oats mixture along with the chopped coriander leaves and salt. Mix well and let it rest for 20 minutes.
08Prepare the idli steamer and wait for the water to become hot.
09Once the steamer is ready, sprinkle baking soda into the oats-idli mixture and quickly combine well.
Expert tip: Immediately pour into the idli maker and steam. If you don’t immediately steam them after adding the baking soda, the idlis will become hard.
Steam the idlis for around 15 to 20 minutes.
11Take a toothpick and insert into the idlis. If it comes out clean, the idlis are ready.
12Remove from the heat and let the idlis cool slightly.
13Dip a spoon into hot water. Use it to take the idlis out from the mould.
14Serve with coconut chutney and sambar.
Nutritive Value
- Carbohydrates: 24.5g
- Protein: 5.5g
- Fat: 9.8g
- Fibre: 3g
Related Story: Vegan Guava Tamarind Delight
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