Mixed Dal Idli with Red Chutney

If you have decided to eat healthy but don't really like eating sweet oats or cornflakes everyday , then I personally recommend this dish - Mixed Dal Idli  " a food for weight watchers" . 

Why Idli is known as one of the healthy option ?

• Calorie count: One idli = 65 calories
• A classic South Indian food made with fermented rice and black gram, 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.
• As it is steamed, fat content is low and it is easily digestible.
• Use of dal and rice in idli is a good combination as the amino acids in them complement each other.

                                                               MIXED DAL IDLI

Ingredients : 

     FOR IDLI 

1. Rice 1/4 cup
2. Chana Dal 1/2 cup
3. Masoor Dal 1/2 cup
4. Green Moong Dal 1/2 cup
5. Salt to taste

    FOR TOMATO CHUTNEY

1. 4 large tomato
2. 1 large onion
3. 2 tsp chana dal 
4. Kadi Patta 
5. 1/2 tsp mustard seeds
6. 3-4 dry red chilli 
7. Salt to taste

Method 

  IDLI

1. Wash and soak the rice and urad dal in lukewarm water for 2 to 3 hours.
2. Drain, wash and grind to a smooth paste.
3. Cover and keep aside overnight to ferment.
4. Add the salt and mix well.
5. Put spoonfuls of the batter into greased idli moulds and steam for 15 minutes or make it in microwave. 

 CHUTNEY 

1. Heat the oil in a kadhai, add the chana dal and  sauté on a medium flame till they turn light pink in colour, while stirring continuously.
2. Add the curry leaves and green chillies and sauté for a second.
3. Add the onions and sauté on a medium flame till they turn light brown in colour, while stirring continuously.
4. Add the tomatoes and salt, mix well and sauté on a medium flame till the oil separates, while stirring continuously.
5. When cool, blend in a mixer to a coarse paste. Keep aside.
6. For the tempering, heat the oil in a small kadhai and add the mustard seeds.
7. When the seeds crackle, add the red chillies and asafoetida and sauté on a medium flame for a minute.Pour the tempering over the tomato paste and mix well. Serve immediatelt or store in an air-tight container in the refrigerator.

Below are some important facts of IDLI 

Calories, Fat, Sodium and Cholesterol

Each idli contains just 39 calories, which is a minimal amount in comparison to a healthy 2,000-calorie daily diet. Idlis contain no fat, no saturated fat and no cholesterol. Consuming less than 16 grams of saturated fat and 300 milligrams of cholesterol lessens your risk of cardiovascular disease and stroke. From the salt, each idli does contain about 65 milligrams of sodium. MayoClinic.com recommends no more than 2,300 milligrams per day to prevent high blood pressure.

Protein, Fiber and Carbohydrates

In a single idli, you consume 2 grams of protein, 2 grams of dietary fiber and 8 grams of carbohydrates. For a light snack, that is a notable amount of protein and fiber with minimal carbohydrates. Healthy adults need 50 grams of protein and 225 grams of carbohydrates daily. Adequate protein facilitates muscle repair, and carbohydrates provide energy. Fiber promotes healthy digestion and bulks stool -- men need between 28 and 34 grams of fiber and women between 22 and 28 grams daily.

Vitamins and Minerals

One idli contains 1 milligram of iron, and trace amounts of calcium, folate, potassium and vitamin A. The iron is mostly from the black lentils, with about 25 percent of it from the rice. Iron keeps your blood oxygenated and is crucial for any diet. Men need 8 milligrams daily and women 18 milligrams. 

Source : http://healthyeating.sfgate.com/nutrition-idli-2667.html