Nov 09, 2024
How to make protein-packed idlis by adjusting rice and dal ratios
Siddhartha JanaIdlis are generally perceived as a healthy food, but their traditional rice-to-urad dal ratio results in low protein content.
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Krish Ashok notes that typical idli batters have a 3:1 rice-to-urad dal ratio, with even less urad dal in restaurant versions, further reducing protein levels.
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To boost protein, adjusting the idli batter ratio to 2:1 or 1:1 rice to urad dal, as in Kanchipuram idlis, can significantly increase protein content.
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Replacing urad dal with high-protein soybeans in the idli batter can increase protein further, making idlis more suitable for high-protein diets.
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Consultant dietician Kanikka Malhotra explains that adding more urad dal raises protein to 2-3 grams per idli, making it a more balanced option.
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Using soybean instead of urad dal provides about 36g of protein per 100g, making idlis a good protein source for athletes or plant-based diets.
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Increasing urad dal in the batter enhances idli sponginess and softness, as it generates more gas during fermentation, creating a fluffier texture.
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Soybean as a substitute gives idlis a fluffy texture but also adds a distinct beany flavor, which may appeal to some and be less preferred by others.
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