Wholesome Mornings: The Ultimate Guide to Healthy Oats Idli

Introduction

Oats, a nutrient-rich whole grain, have made their way into Indian kitchens, and for good reason! Packed with fiber, particularly beta-glucan, oats are celebrated for their ability to reduce cholesterol, manage blood sugar, and promote heart health. They’re also a fantastic source of protein, vitamins, and minerals, making them a staple in any balanced diet.

In a delightful twist, oats have been seamlessly fused with one of India’s beloved breakfast staples—the idli. Traditionally made from fermented rice and urad dal or idli rava, idlis are soft, fluffy, and incredibly satisfying. By swapping or combining rice with oats, you can create Oats Idli, a healthier, low-calorie alternative that doesn’t compromise on flavor. This variation not only maintains the beloved texture of classic idli but also boosts its nutritional value with the goodness of oats.

Why You’ll Love Oats Idli

Oats Idli is versatile and pairs beautifully with a variety of chutneys, sambar, or can even be enjoyed on its own as a wholesome meal. It’s especially popular among health-conscious individuals and those eager to incorporate more whole grains into their diet while still savoring the rich flavors of traditional Indian cuisine.

Serving Size: 12 idlis

Ingredients List

[1 Teaspoon = 5ml, 1 Tablespoon = 15ml, 1 Cup = 236ml]

• Roasted Oats Flour – 1 Cup
• Ghee – 3 teaspoons
• Salt – To Taste
• Finely Chopped Curry Leaves – 5–10 leaves
• Finely Chopped Green Chillies – 2
• Asafetida – ½ Teaspoon
• Any Pulses for Tadka – 2 Teaspoons
• Idli Rava – 1 Cup
• Coriander Leaves – A handful, chopped
• Red Chilli Flakes – ½ Teaspoon
• Cumin Seeds – 1 Teaspoon
• Mustard Seeds – ½ Teaspoon
• Water – As needed for consistency
• Grated or finely chopped vegetables like Carrot, Sweet Corn, Green Peas, Beetroot, Beans

Tools Required

• Pan
• Medium-Sized Bowl
• Spatula
• Idli Vessel

Instructions

1. Prepare the Oats Batter:

• You can either buy store-bought roasted oats flour or make your own by dry roasting oats in a pan for 2 minutes and blending them into a fine powder. Set aside 1 cup of this roasted oats flour in a bowl.

2. The Tadka Magic:

• Heat a pan over medium-low flame and add 2 tablespoons of ghee. Once hot, add cumin seeds, mustard seeds, and pulses. Let them toast for about 1 minute.
• Add curry leaves and your choice of finely chopped or grated vegetables. Sauté for 4–5 minutes until they soften.
• Stir in asafetida and red chili flakes for that extra zing.
• Now, add 1 cup of idli rava to the vegetable mixture and toast it for 2 minutes.
• Transfer this mixture to the bowl of oats flour. Add salt to taste and a handful of chopped coriander leaves.

3. Make the Batter:

• Gradually add water to the oats-vegetable mixture, stirring continuously to avoid lumps. Continue adding water until you achieve a smooth, thick batter.

4. Assemble and Cook:

• Preheat your idli vessel by placing it on medium-high flame with 1–2 inches of water.
• Grease the idli molds with ghee and pour the batter into each mold.
• Close the vessel and let the idlis steam for 10–12 minutes, just like regular idlis.

5. Serve:

• Once done, carefully remove the idlis from the molds and serve them hot. They pair perfectly with a variety of chutneys, a drizzle of ghee, podi (spiced powder), and, of course, the legendary sambar.

Oats Idli is not just a healthy twist on a traditional favorite; it’s a delicious way to start your day with a nutritious, heart-healthy meal. Whether you’re a fan of traditional Indian flavors or someone looking to add more whole grains to your diet, Oats Idli is a must-try! Don’t forget to share your experience in the comments and let us know how you enjoyed this wholesome breakfast.

Nutritional breakdown for the Oats Idli recipe, based on the  ingredients and serving size of 12 idlis:

Key Nutritional Points:

• Calories: Each idli contains approximately 50-60 calories, making it a light and nutritious snack or meal option.
• Fat: The ghee and pulses contribute to the fat content, with each idli having about 2-3 grams of fat.
• Carbohydrates: The oats flour and idli rava provide complex carbs, resulting in 8-10 grams of carbohydrates per idli.
• Fiber: Oats contribute to a good fiber content, with each idli containing about 1-1.5 grams of dietary fiber.
• Protein: The pulses and oats provide around 1.5-2 grams of protein per idli.

This nutritional report is an estimate and can vary depending on the exact quantities and specific brands of ingredients used.