Idli is a popular South Indian breakfast item that is not only delicious but also healthy. However, for those looking for a healthier alternative to traditional idlis, oats idlis are an excellent option. Made with a combination of oats and urad dal, these idlis are high in protein, fiber, and other essential nutrients. In this article, we will discuss everything you need to know about oats idlis, from their nutritional value to step-by-step instructions on how to make them.
Nutritional Value of Oats Idlis
Oats idlis are a nutritious breakfast option that is low in fat and calories but high in protein, fiber, and other essential nutrients. Here is a breakdown of the nutritional value of oats idlis:
- Calories: 140
- Carbohydrates: 25 grams
- Protein: 6 grams
- Fat: 1 gram
- Fiber: 4 grams
To make oats idlis, you will need the following ingredients:
- 1 cup of rolled oats
- 1 cup of urad dal
- ½ cup of water
- Salt to taste
For the seasoning:
- 1 tablespoon of oil
- 1 teaspoon of mustard seeds
- 1 teaspoon of cumin seeds
- 1 tablespoon of chana dal
- 1 tablespoon of urad dal
- 1-2 green chilies, chopped
- A pinch of asafoetida
- 10-12 curry leaves, chopped
Here are the step-by-step instructions on how to make oats idlis:
Step 1: Soak the Oats and Urad Dal
Take a bowl and add oats and urad dal to it. Wash them thoroughly and soak them in water for at least 3-4 hours.
Step 2: Grind the Soaked Oats and Urad Dal
After 3-4 hours, drain the water from the oats and urad dal and grind them to a smooth batter. You can add some water to the batter to make it smooth.
Step 3: Add Seasoning
Take a pan and heat oil in it. Add mustard seeds, cumin seeds, chana dal, urad dal, green chilies, asafoetida, and curry leaves. Fry them for a few minutes.
Step 4: Add the Seasoning to the Batter
Add the seasoning to the batter and mix it well. Add salt to taste and mix again.
Step 5: Steam the Idlis
Take an idli steamer and grease it with oil. Pour the batter into the idli molds and steam them for 15-20 minutes. Once they are cooked, remove them from the steamer and let them cool for a few minutes.
Step 6: Serve and Enjoy
Serve the oats idlis hot with coconut chutney or sambar. You can also garnish them with some chopped coriander leaves.
Health Benefits of Oats Idlis
Oats idlis offer numerous health benefits, including:
- High in protein: Oats and urad dal are both high in protein, which is essential for building and repairing muscles.
- Rich in fiber: Oats are rich in soluble fiber, which can help lower cholesterol levels and improve digestion.
- Low in calories: Oats idlis are low in calories, making them an excellent breakfast option for those trying to lose weight.
- Good for heart health: Oats are also good for heart health, as they can help lower blood pressure and reduce the risk of heart disease.
a delicious and healthy twist on traditional idlis. They are easy to make and offer numerous health benefits, making them a great breakfast option. With their high protein and fiber content, they can help you stay full for longer and improve your overall health. Additionally, they are low in calories, making them a great option for those trying to lose weight.
Overall, if you are looking for a healthy and tasty breakfast option, oats idlis are definitely worth trying. With their unique flavor and numerous health benefits, they are sure to become a favorite in your household.
- Are oats idlis gluten-free?
Yes, oats idlis are gluten-free as long as you use gluten-free oats.
- Can I use instant oats to make oats idlis?
No, it is recommended to use rolled oats to make oats idlis as they give a better texture.
- How many calories are in oats idlis?
Oats idlis have approximately 140 calories per serving.
- Can I make oats idlis without urad dal?
No, urad dal is a crucial ingredient in making oats idlis as it helps in fermentation and gives the idlis a soft and fluffy texture.
- How long can I store leftover oats idlis?
You can store leftover oats idlis in an airtight container in the refrigerator for up to 2-3 days.