Quinoa idli is a nutritious and healthy variation of the traditional South Indian dish called idli. Idli is a popular breakfast item made from fermented rice and lentil batter. Quinoa idli is a gluten-free alternative to traditional idli, as it replaces rice with quinoa. Let’s make quinoa idli with our step by step recipe guide as following:
- Preparation time: 6-7 hours
- Cooking Time: 15 minutes
- Serving Size: 2
Nutritional Value of Quinoa Idli
| Nutrient | Amount |
|---|---|
| Calories | 560 kcal |
| Carbohydrates | 98 g |
| Protein | 33 g |
| Fats | 5 g |
| Fibre | 18 g |
Quinoa Idli Ingredients
- Quinoa – 1 c
- Urad dal (split black gram) – ½ c
- Fenugreek seeds – ½ tsp
- Salt to taste
- Water (for soaking and grinding)
How to make Quinoa Idli
- Wash the quinoa thoroughly because quinoa’s outer layer contains saponin which is an anti-nutrient and quinoa tastes bitter if not washed thoroughly.
- Soak it in water for about 6-8 hours or overnight.
- In a separate bowl, wash the urad dal and fenugreek seeds together, and soak them in water for about 6-8 hours or overnight.
- After soaking, drain the water from both the quinoa and urad dal-fenugreek mixture.
- Grind the quinoa and urad dal-fenugreek mixture separately into a smooth batter using a blender or wet grinder. Add water as needed to achieve the right consistency. The batter should not be watery.
- Mix both the batters in a large bowl and add salt. Stir well to combine.
- Cover the bowl with a lid or plastic wrap and let the batter ferment for 6-8 hours or overnight. Fermentation helps in making the idlis soft and fluffy.
- Once the batter is fermented, it will rise and become airy.
- Grease the idli molds with a little oil or ghee to prevent sticking.
- Pour the batter into the molds, filling each mold about three-fourths full.
- Steam the idlis for about 15 minutes. You can test by inserting a toothpick into the center of an idli – if it comes out clean, the idlis are done.
- Remove the idli molds from the steamer and let them cool for a few minutes.
- Gently remove the idlis from the molds using a spoon or knife.
- Quinoa idlis are now ready to be served.
- Serve hot with sambar, coconut chutney, or any other accompaniment of your choice.
7 Health Benefits of Quinoa Idli
Quinoa Idli is a culinary innovation that marries the traditional South Indian dish with the superfood, Quinoa. This fusion not only tantalizes the taste buds but also offers a plethora of health benefits:
- Protein Powerhouse: Quinoa is one of the few plant-based foods that offers all nine essential amino acids, making Quinoa Idli a protein-rich dish. This is particularly beneficial for those on a vegetarian or vegan diet.
- Fiber-Rich: The high fiber content in quinoa aids in digestion, promotes a feeling of fullness, and helps in maintaining a healthy weight.
- Calorie-Conscious: Quinoa Idli is a low-calorie delight, making it an excellent choice for those who are mindful of their calorie intake.
- Nutrient-Dense: Quinoa is a treasure trove of essential vitamins and minerals like magnesium, iron, potassium, and zinc. It’s also packed with antioxidants that help combat oxidative stress.
- Gluten-Free Goodness: For those with gluten intolerances or sensitivities, Quinoa Idli is a safe and delicious option, as quinoa is naturally gluten-free.
- Heart-Healthy: Quinoa is known for its heart-healthy benefits, including the ability to help lower blood pressure and cholesterol levels.
- Blood Sugar Balance: The high fiber and protein content in quinoa can help regulate blood sugar levels, making Quinoa Idli a suitable dish for individuals managing diabetes.
Incorporating Quinoa Idli into your diet is a tasty and nutritious way to enjoy the benefits of this superfood.
