Want to have something filling and healthy for breakfast? Idlis and dosas are the first choice for many. These South Indian delicacies are super easy to make, packed with nutrients and keep you feeling full for hours. But wait – have you ever wondered that idlis are loaded with protein? Well, food expert Krish Ashok recently shared some shocking facts online. Turns out, idlis might not be as much of a protein hero as we thought. Let’s find out!
Also read: No more hard idlis! Avoid these common mistakes to make them perfect
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Is Idli really rich in protein? What is the reason behind this misconception?
First of all, we have to understand why idli is associated with protein. This is mainly because idli contains urad dal, which makes people think that this dish is a good source of nutrients. Is this really so? “Not so,” says Krish Ashok. According to him, “One idli contains a maximum of one to two grams of protein, which is equal to two grams of protein (due to gluten) in one puri.” He also gives two major reasons for this.
Reason 1. Not enough dal in the idli batter:
A perfect idli batter has three parts rice and one part urad dal, which is actually a very small quantity. Food experts say that it is even worse in restaurants. They use very little dal because of the high price.
Reason 2. Lentils are not a primary protein source
Pulses are a staple in every Indian household. They are easy to buy and prepare and are rich in nutrients. However, they are not the primary source of protein. According to Krish Ashok, pulses are rich in healthy carbohydrates, with a good amount of protein thanks to nitrogen-fixing bacteria.
Also read: Viral Video Of Making “Coconut Peel Idli” Needs Your Urgent Attention
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How can you make Idli protein-rich?
According to Manasollasa – one of the oldest cookbooks in India written in the 12th century, idli is called ‘iddarika’, made entirely from urad dal. According to food experts, adding rice to the batter is a modern cost-cutting process, mainly due to famine and colonial policies. Krish Ashok shares two simple tips to make this dish rich in protein.
1. Change the ratio:
Instead of a 3:1 ratio for idli batter, you can always try increasing the amount of dal and reducing the amount of rice. For example, Kanchipuram idli has a 2:1 or 1:1 ratio of rice and dal. “This will give you two to three grams of protein per idli,” he says. Here’s a quick recipe for Kanchipuram idli.
2. In place of Urad Dal:
You can use soybeans instead of urad dal to make the dish richer in protein. For those who don’t know, 100 grams of soybeans contain about 36 grams of protein, according to the USDA. By doing this, you can get about four grams of protein in one idli, says Krish Ashok.
We have also come up with some more tips to make your idlis protein-rich. Click here for more details.