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High Protein Low Carb Dal-Based Idli | The Health Pantry

This recipe is a great way of incorporating our beloved Idli into a low carb meal format.

Idli is traditionally made using Rice and Black Gram. The grains are soaked, ground into a paste, and then kept for fermentation for 8-10 hours. This traditional recipe itself is quite nourishing. However, for those of us who are trying to curb our carbohydrate intake, this version of the recipe is a great choice.

The overnight soaking and fermentation improve the nutritional content as well as the bioavailability of the nutrients present in the dals. Also, legumes are notorious for their lectin content (anti-nutrients). However, the processing in this recipe will reduce their lectin content considerably, making it easy to digest as well as richer in protein content.



High Protein, Low Carb Dal-based Idli

Prep Time 16 hours
Cook Time 45 minutes
Course Breakfast, Main Course
Cuisine South Indian
Servings 24 Portions


  • 1 Cup Moong Dal (Green Gram)
  • Cup Urad Dal (Black Gram)
  • Salt
  • Ghee


  • Wash and soak the dals separately for 12 hours. In this time change the water 1-2 times.
  • Grind the two dals separately and then mix them.
  • Keep them to ferment for 8-10 hours
  • Add salt and steam them in an Idli maker.
  • Once done, rub some ghee on the hot Idlis, remove from the Idli maker and serve


Nutrition Notes:
Complete the meal by serving these with coconut chutney or sesame podi + sambar with lots of vegetables + a side of carrot salad
You can also saute these idlis with some soaked sesame seeds, coconut onion, carrot, cabbage, and masalas.
You can also use this batter to make dhoklas, uttapams, or paniyaram.
As mentioned above, this method of processing dals improves their nutritional content significantly.
Ideal for vegetarians, vegans, women with PCOS, diabetics, individuals with gut health issues, fitness enthusiasts, marathoners trying to load up on carbohydrates, athletes.
Keyword high protein, local foods, low carbohydrate


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