Oats idli is a healthy and nutritious variation of traditional idli that incorporates oats. Here’s a simple recipe to make oats idli:
- Preparation Time: 20 Minutes
- Cooking Time: 10 Minutes
- Serving Size: 3
Nutritional Value of Oats Idli
Oats Idli Ingredients
|Rolled Oats||1 cup|
|Semolina (rava)||1/2 cup|
|Yogurt (curd)||1/2 cup|
|Water (adjust as needed)||1/2 cup|
|Chopped vegetables (carrots, peas, bell peppers, etc.)||1/4th cup|
|Grated coconut (optional)||1/4th cup|
|Mustard seeds||1/2 tsp|
|Cumin seeds||1/2 tsp|
|Grated ginger||1/2 tsp|
|Green chilies, finely chopped||1/2|
|Chopped coriander leaves||A handful|
|Baking soda||1/2 tsp|
For tempering (optional):
- Oil – 1 tsp
- Mustard seeds – ½ tsp
- Curry leaves – 5 to 6
How to make Oats Idli
- Dry roast the rolled oats in a pan on medium heat for a couple of minutes until they become slightly crisp. Allow them to cool.
- Grind the roasted oats into a coarse powder using a blender or food processor.
- In a mixing bowl, combine the oats powder, semolina (sooji), yogurt, and water. Mix to form a thick batter. Let the batter rest for about 20-30 minutes to allow the oats and semolina to absorb the moisture.
- Heat oil in a tempering pan and add mustard seeds. Once they start to splutter, add cumin seeds, grated ginger, and chopped green chilies. Sauté for a minute until fragrant.
- Add the tempering mixture to the batter and mix well. Also, add the finely chopped vegetables, grated coconut (if using), chopped coriander leaves, and salt. Stir well.
- Grease the idli plates or molds with oil. If using an instant pot or pressure cooker, add water to the bottom and bring it to a boil.
- Just before steaming the idlis, add baking soda to the batter and mix gently. The batter will become frothy.
- Pour the batter into the idli molds, filling them about three-fourths full.
- Steam the idlis for around 15-20 minutes on medium heat until they are cooked through. You can use a toothpick or knife to check if they come out clean.
- Once the idlis are cooked, remove them from the molds and let them cool slightly.
- If desired, you can do a tempering by heating oil in a small pan, adding mustard seeds and curry leaves. Pour this tempering over the idlis for added flavor.
- Serve the oats idli warm with sambar, coconut chutney, or any chutney of your choice.
Benefits of Oats Idli
- Complex Carbohydrates: Oats are complex carbohydrates, they keep you fuller for long.
- Low in glycemic index: Oats are low in glycemic index and hence, do not spike your blood sugar levels, so, they are a perfect breakfast option for a diabetic person. The slow release of glucose into the bloodstream also helps stabilize blood sugar levels, preventing sudden cravings and promoting a steady energy supply.
- Heart-Healthy: Oats are known for their heart-healthy properties. They contain beta-glucan, a type of soluble fiber that helps lower cholesterol levels. By incorporating oats into idli, you can contribute to maintaining healthy cholesterol levels and promoting cardiovascular health.
- Good Source of Protein: Oats idli includes ingredients such as yogurt and semolina (rava), which provide protein. Protein is essential for muscle growth, repair, and overall body functions.
- Nutrient-Dense: Oats idli can be customized with the addition of various vegetables, herbs, and spices. This enhances the nutritional value of the dish by providing essential vitamins, minerals, and antioxidants. The combination of oats, vegetables, and other ingredients creates a balanced and nutrient-dense meal.
- Weight Management: Oats idli can be beneficial for weight management due to its high fiber content and low glycemic index. The fiber helps you feel fuller for longer, reducing the tendency to overeat.
- Versatile and Gluten-Free: Oats are naturally gluten-free, making them a suitable option for people suffering from celiac disease.