Savory Tur Dal Idlis with Red Coconut Chutney and Sambhar

Many cultures consider rice to be a staple grain because it contains vital carbohydrates that provide the body energy even though it contains less protein than other cereals. Carbohydrates can keep you energized and satisfied and are important for fueling exercise. Rice, particularly white rice, generally gets digested easily because it is low in fat and fiber, and so it’s better to eat brown or semi-brown rice. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins. Toor dal, also known as arhar dal, red gram dal or pigeon pea, is a staple in many parts of India. It is protein-rich pulse that's high in fiber and carbohydrates. It's a good source of iron, calcium, and folic acid also contains vitamins C, E, K, and B complex. The relatively high amount of folic acid in it may help prevent birth defects in babies and the high protein and potassium content may help with muscle growth and blood pressure regulation. It's low on the glycemic index, releasing energy slowly helping to keep us satiated for a longer time, so is good for diabetics. However, some people find that toor dal can trigger acidity or heartburn, particularly if they are prone to acid reflux. It’s always a good idea to soak toor dal for three to four hours before cooking to reduce reduce the phytic acid in it that can cause digestive issues. Adding a little masoor dal could also help with the acidity. Consuming large amounts of toor dal can overwhelm the digestive system. Combining toor dal with spicy foods can also exacerbate acidity, so it’s best to eat it in moderation and with less spicy accompaniments. Adding vegetables to a dish is one of the best ways to make it more nutritious.

Recipe credit: Darshana Muzumdar

Serves 4

Ingredients

1 cup rice (preferably a less sticky or less starchy kind like sonamassoori)
¼ cup tur dal (arhar dal/yellow pigeon peas)
½ cup grated fresh coconut
¼ tsp turmeric powder
a pinch of asafoetida
3-4 byadgi red chillies (adjust as per taste)
1 tbsp grated jaggery
1 tbsp thick tamarind pulp
rock salt to taste
cups made out of jackfruit leaves if available

Method

Wash and soak rice and tur dal separately in enough water to submerge them completely and with a little over the surface for 2-3 hours.
Grind together the grated coconut, turmeric, red chillies, asafoetida, tamarind, jaggery, and the tur dal to a smooth paste using as little water as possible. Use just enough water to help the blades of the blender move smoothly. Note: Byadgi chillies, mainly from Karnataka, are medium spicy, vibrant in colour and flavour so are the preferred choice in many South Indian households.
Grind the rice coarsely using as little of the soaking water as possible.
Add the ground rice to the coconut and tur dal mixture and blend the two together well.
Cover the pot and keep it in a warm place overnight to ferment.
The next morning add a little warm water if necessary and mix well to make a thick dropping consistency batter.
Pour the batter into jackfruit leaf cups and steam for 20 minutes or more till done. If jackfruit leaf cups are not available, use idli molds. Spread a drop or two of oil in each idli mold to prevent it from sticking before pouring the batter in them.
Steam for 20 minutes or more till done.
Remove and serve hot with a red chutney and/or sambhar.

Note: These idlis are not as soft and spongy as the regular idlis made with rice and udid dal. But the sweet, spicy and tangy flavours make them really delicious and are a hit with everyone. These idlis are spicy so adjust the spice in the chutney and sambhar accordingly when you make them.

For the Whole-Food Plant-Based (WFPB) version:

Use red or brown rice. Soak the rice for 4-5 hours.
Use dates or soaked raisins instead of jaggery.
These idlis don’t taste good if whole tur dal is used instead of the dal without the skin, but you can still try it and see how you like it.