High Protein Soya Idli Recipe
A Nutrient-Packed South Indian Breakfast Delight
Soya Idlis are a healthy twist on the traditional South Indian favorite, combining the rich protein content of soybeans with the familiar soft texture of idli. This high-protein version offers a wholesome start to your day, perfect for breakfast or a light dinner. The addition of soybeans boosts the nutritional value, making these idlis an ideal choice for vegetarians and those looking to increase their protein intake. Let’s dive into this flavorful and nutritious recipe that you can prepare with minimal fuss but maximum satisfaction.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Idli Rice | 2 cups |
| Soybeans (Whole Soya Dal) | 1 cup |
| White Urad Dal (Whole) | 1-1/4 cups |
| Methi Seeds (Fenugreek Seeds) | 1 teaspoon |
| Chana Dal (Bengal Gram Dal) | 1 teaspoon |
| Salt | 4 teaspoons |
| Water | As required |
Preparation Time: 8 hours
Cooking Time: 20 minutes
Total Time: 8 hours 20 minutes
Servings: 4
Cuisine: South Indian
Course: Breakfast
Diet: High Protein, Vegetarian
Instructions:
Step 1: Soaking the Ingredients
To start making the high-protein soya idli, we need to prepare the ingredients by soaking them properly. Begin by soaking the idli rice in a large bowl, ensuring that the rice is fully immersed in water. Let it soak for 6 hours.
In a separate bowl, soak the soybeans with enough water to cover them. Since soybeans absorb a lot of water, ensure the water level is at least 2 inches above the beans. Let them soak for 6 hours as well.
Next, soak the white urad dal, methi seeds, and chana dal together in a bowl. Make sure all the dals are fully immersed in water. Let them soak for 6 hours too.
Step 2: Grinding the Ingredients
Once all the ingredients are soaked, it’s time to grind them into a smooth batter.
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Start by grinding the urad dal into a fine, smooth batter. Add just enough water to ensure the batter is soft and fluffy. The batter should be light and airy. Once done, pour it into a large container.
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Next, grind the soaked soybeans into a fine batter. Again, add just enough water to make it smooth and fluffy. Add this batter to the container with the urad dal batter.
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Finally, grind the soaked idli rice into a smooth paste. Add just enough water to get a thick, almost smooth consistency. Be cautious not to add too much water, as this could make the batter too watery. The rice batter should have a slightly coarser texture compared to the urad dal batter.
Step 3: Combining the Batters
Now that all the ingredients are ground into smooth batters, combine them in the large container. Mix the urad dal, soybean, and idli rice batters thoroughly. Add salt to taste.
Cover the container and set the batter aside to ferment for at least 12 hours or overnight. During this time, the batter will rise as it ferments, so ensure the container is large enough to accommodate this increase in volume. The batter should appear fluffy and slightly risen.
Step 4: Steaming the Soya Idlis
Once the batter is fermented, it’s time to steam the idlis.
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Grease the idli molds with a little sesame oil or ghee. This step is optional but adds a delicious flavor to the idlis. Fill each mold with spoonfuls of the fermented batter. Be sure not to overfill, as the idlis will rise while steaming. Fill the molds only halfway.
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Prepare your idli steamer by adding some water to the bottom. Place the filled idli racks in the steamer, ensuring that the holes in the racks are facing up to allow the batter to cook evenly.
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Steam the idlis for about 10 minutes over high heat. After 10 minutes, turn off the heat and check the idlis by inserting a knife or a pick into them. If it comes out clean, the idlis are perfectly cooked.
Step 5: Removing the Idlis
To remove the idlis from the molds, dip a spoon in a small bowl of water. Gently scoop the idlis out from the edges. The water helps in easily releasing the idlis without sticking to the plates.
Your wholesome, soft, and high-protein soya idlis are now ready to be served!
Serving Suggestions:
These protein-packed idlis are delicious on their own but taste even better when paired with traditional South Indian accompaniments. Serve the High Protein Soya Idli with:
- Coconut Chutney
- Tomato Onion Chutney
- Thakkali Vengayam Sambar
- Idli Milagai Podi
- Filter Coffee
Enjoy your nutritious, filling, and wholesome breakfast, lunch, or dinner!
Tips for the Best Soya Idlis:
- Fermentation Tip: Ensure the batter is left in a warm place for fermentation. If the weather is cold, you can place the batter in an oven with the light on to maintain a warm temperature.
- Texture Variation: If you prefer slightly softer idlis, add a little more water to the batter before steaming.
- Flavor Boost: For an extra flavor kick, you can add some grated coconut or a pinch of hing (asafoetida) to the batter before fermentation.
This High Protein Soya Idli recipe is a healthy, protein-rich alternative to the classic idli, perfect for those looking to enhance their diet while enjoying a traditional South Indian breakfast. With the goodness of soybeans and urad dal, these idlis provide essential nutrients to fuel your day. Enjoy the soft, fluffy idlis that are sure to leave you feeling satisfied and nourished.
