Soybean idli

Soybean Idli is a nutritious and protein-rich twist on the traditional South Indian idli. This variation incorporates soybeans, which add extra protein and fiber, making it a perfect choice for a balanced breakfast or snack. Soybean Idli recipe pairs wonderfully with coconut chutney and sambar, offering a wholesome meal with a unique flavor profile. By focusing on the Soybean Idli Ingredients and Calorie Count, you can enjoy this healthy and tasty dish while keeping track of your nutritional goals.

Soybean Idli Ingredients and Calorie Count

Soybeans (1/2 cup / 100g):
Calories: ~150 calories
Protein: 14g
Fat: 6g
Carbohydrates: 12g
Fiber: 5g

Rice (1 cup / 200g):
Calories: ~200 calories
Protein: 4g
Fat: 0.5g
Carbohydrates: 45g
Fiber: 1g

Urad Dal (1/4 cup / 50g):
Calories: ~160 calories
Protein: 8g
Fat: 0.5g
Carbohydrates: 30g
Fiber: 5g

Fenugreek Seeds (1/2 tsp / 2g):
Calories: ~7 calories
Protein: 0.5g
Fat: 0.5g
Carbohydrates: 1g
Fiber: 1g

Salt (to taste):
Calories: 0 calories

Water (as needed):
Calories: 0 calories

Total Approximate Calories:
The total calorie count for the entire batch of Soybean Idli will vary depending on the number of idlis made. Each idli will have approximately 60-80 calories, depending on size and preparation.

Soaking the Ingredients:

1. Soak Soybeans and Rice: Begin by soaking the soybeans and rice separately for at least 6 hours or overnight. This softens them and prepares them for grinding.
2. Soak Urad Dal and Fenugreek Seeds: In a separate bowl, soak the urad dal and fenugreek seeds for at least 6 hours, or overnight if possible.

Grinding the Mixture:

3. Grind the Soybeans and Rice: Drain the soaked soybeans and rice. In a blender or wet grinder, grind them together with water to form a smooth batter. The batter should be thick but slightly pourable.
4. Grind the Urad Dal and Fenugreek Seeds: Drain the soaked urad dal and fenugreek seeds, then grind them into a smooth, fluffy paste using a little water. This will help the batter ferment well.

Mixing and Fermentation:

5. Combine the Batter: Mix the soybean-rice batter and urad dal paste together in a large bowl. Add salt to taste and mix thoroughly to ensure the batter is well-combined.
6. Ferment the Batter: Cover the bowl with a cloth and allow the batter to ferment for 8-12 hours in a warm place. The batter should rise and become slightly bubbly during this time.

Steaming the Idlis:

7. Prepare the Steamer: Grease the idli molds with a little oil to prevent sticking. Pour the fermented batter into the molds, filling them up to three-quarters of the way.
8. Steam the Idlis: Heat water in a steamer and place the idli molds inside. Cover and steam for 10-15 minutes, or until a toothpick inserted into the idlis comes out clean.

Serving:

9. Serve Hot: Allow the idlis to cool for a few minutes, then gently remove them from the molds. Serve the soybean idlis warm with coconut chutney or sambar.

Tips:

• For Fluffier Idlis: Ensure that the batter is ground smoothly and is allowed to ferment fully for the best texture.
• Adjust Water as Needed: Add water to the batter in small increments to achieve the right consistency—thick but pourable.
• Storage: Leftover idlis can be stored in an airtight container for 2-3 days in the refrigerator. They can also be reheated by steaming.

Enjoy your healthy and protein-rich Soybean Idli!

By focusing on the nutritional value of your meals, you can enjoy delicious and health-conscious dishes that align with your dietary goals. Incorporating balanced and flavorful recipes into your diet ensures you savor every bite while maintaining a healthier lifestyle. For more tips and calorie-conscious recipes, check out additional resources for continuous inspiration and informed choices.