Sola Idli Recipe: Fluffy, Nutritious, and Gluten-Free

Balasahana Suresh
Sola Idli is a light and healthy twist on traditional idlis, made from green gram (moong dal) or other lentils instead of rice. These idlis are soft, protein-packed, and easy to digest, making them perfect for breakfast, snacks, or even a light dinner.

1. Ingredients You’ll Need

· Split Green Gram (Moong Dal/Yellow Lentils): 1 cup

· Grated Coconut: 2 tbsp

· Green Chilies: 1–2 (optional, finely chopped)

· Ginger: 1 tsp (grated)

· Curry Leaves: 5–6 leaves, chopped

· Salt: to taste

· Baking Soda: ¼ tsp (optional, for fluffiness)

· Water: as needed for grinding

· Oil: for greasing idli molds

2. Preparing the Lentils

1. Wash and soak split green gram for 3–4 hours or overnight.

2. Drain and rinse thoroughly before grinding.

Soaking helps soften the lentils, reduces cooking time, and improves digestibility.

3. Making the Idli Batter

1. Grind the soaked lentils with green chilies, ginger, and a little water to form a smooth, thick batter.

2. Transfer to a bowl and mix in grated coconut, curry leaves, and salt.

3. Optionally, add baking soda just before steaming to make the idlis extra fluffy.

4. Steaming the Idlis

1. Grease idli molds lightly with oil.

2. Pour the batter into the molds.

3. Steam in a steamer or pressure cooker without whistle for 10–12 minutes until cooked through.

4. Allow idlis to cool slightly before removing from molds.

5. Serving Suggestions

· Serve hot with coconut chutney, tomato chutney, or sambar.

· Can also be served with a spicy lentil curry for a wholesome meal.

· Ideal as a light breakfast, evening snack, or festive dish.

6. health Benefits of Sola Idli

· High in Protein: Lentils provide muscle-building protein.

· Rich in Fiber: Promotes digestion and gut health.

· Gluten-Free: Suitable for celiac and gluten-sensitive individuals.

· Low Glycemic Index: Helps maintain blood sugar levels.

· Mineral-Rich: Provides iron, magnesium, and potassium.

· Light and Easy to Digest: Perfect for weight-conscious or health-focused diets.

✅ Final Takeaway

Sola Idli is a healthy, soft, and protein-rich alternative to traditional rice idlis. With moong dal, coconut, and spices, it’s a nutritious, gluten-free, and easy-to-digest meal, perfect for breakfast, snacks, or family gatherings.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.


 

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