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Sprouts Idli: The Ultimate High-Protein Fermentation-Free Breakfast

Course Breakfast, High Protein Meal recipes
Cuisine Indian, South Indian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes

Ingredients

For the Idli Batter:

  • 1/2 cup dry whole green moong soaked overnight and lightly sprouted
  • 1/4 cup sooji rava semolina
  • 1/2 cup plain Greek yogurt
  • 1/2 inch ginger
  • 1/4 cup fresh coriander leaves
  • Salt to taste
  • Splash of water as needed for blending
  • 1/2 tsp Eno fruit salt
  • Cooking oil or ghee for greasing idli plates

For the Tomato-Dal Chutney:

  • 1 tbsp chana dal
  • 1 tsp urad dal
  • 1 medium tomato chopped
  • 1/2 small onion chopped
  • 2 cloves garlic
  • 1/2 tsp red chili powder
  • 1 tsp tamarind paste
  • Salt & water to taste

Instructions

  • Make the Sprouts Batter: Drain the soaked and sprouted green moong completely. Transfer to a blender jar along with ginger, fresh coriander, sooji, Greek yogurt, salt, and a small splash of water. Blend into a smooth, thick batter.
  • Prepare the Steamer: Heat water in your idli steamer over medium-high heat. Lightly grease the idli mold plates with oil or ghee.
  • Activate & Pour: Sprinkle 1/2 tsp Eno fruit salt over the batter and gently mix in one direction until frothy. Immediately scoop the batter into the greased idli molds.
  • Steam the Idlis: Place the idli stand into the steamer, cover tightly, and steam on medium-high heat for 12-15 minutes until a toothpick inserted comes out clean.
  • Prepare the Chutney: Sauté urad dal, chana dal, garlic, onion, and tomatoes in a pan until soft. Blend with red chili powder, tamarind, salt, and water into a smooth dip.
  • Serve: Gently scoop out the idlis with a wet spoon and serve hot with tomato-dal chutney and a drizzle of ghee!

Notes

  • Soaking & Sprouting: Don’t skip soaking! Soaking whole green moong ensures the batter blends completely smooth and cooks up light and digestible.
  • Batter Consistency: Keep the sprouts batter thick and pourable (similar to traditional idli batter). If it’s too watery, the idlis won't hold their fluffy shape.
  • Adding Eno: Mix in the fruit salt/Eno only right before steaming. Do not overmix after adding it to preserve the tiny air bubbles for maximum rise.
  • Greek Yogurt: Using a thick Greek yogurt boosts both the protein density and provides the slight tanginess typical of fermented idli batters.