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Soaking
Soak the urad dal and dalia separately for 1 hour.
Sabzi dalia idli
Sabzi dalia idli has 46.1 calories per serving (1 Small Piece) — that's 149.2 calories per 100g. It provides 2g protein, 9g carbs, and 0.2g fat. With a low glycemic index (GI: 35), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Sabzi dalia idli in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories46.1 kcal
- Carbs9.0 g (36.0 kcal)
- Protein2.0 g (8.1 kcal)
- Fats0.2 g (2.0 kcal)
Nutrition Label
Sabzi dalia idli
- Serving Size1 Small Piece (30 g)
- Calories46.1 kcal
- Carbs9.0 g
- Fiber1.5 g
- Sugar0.3 g
- Protein2.0 g
- Fat0.2 g
- Saturated fat0.0 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium40.5 mg
Nutrition per 100g
- Calories149.2 kcal
- Carbs29.1 g
- Fiber4.8 g
- Sugar1.1 g
- Protein6.5 g
- Fat0.7 g
- Cholesterol0.0 mg
- Sodium131.1 mg
1 serving = 30.9g
Cooking time: 15 minutes
Serves: 25 persons
Ingredients
Bulgur wheat
250 Grams
Black gram dal
100 Grams
Carrot orange
50 Grams
Coriander leaves
20 Grams
Onion big
50 Grams
Salt
0.5 Tea Spoon
Water
300 Milliliter
Instructions
1
2
Grinding
Grind the urad dal first into a very very smooth paste adding enough water. Drain dalia completely. After draining, add only half the quantity of soaked dalia to the urad dal batter. Grind it to a coarse paste along with urad.
3
Fermenting
Transfer the batter to a large container. At this stage, add the remaining leftover soaked dalia. Don't grind. This will give a nice texture to the idli. Add salt and mix well. Set aside overnight / 6-8 hrs for fermentation
4
Chopping
Wash and chop the vegetables and mix them into the batter.
5
Making Idli
Scoop the batter into an idli plate. Place in steamer and steam for 10 minutes on medium flame or till a toothpick inserted comes out clean.
6
Serving
Finally, soft idlis are ready to serve along with chutney and sambar.
Also Known As
Glycemic Index
35 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Sabzi dalia idli | Jai dalia idli | Oats and dalia idli | Oats and godhuma rava idli |
|---|---|---|---|---|
| Calories | 46.1 kcal | 49.9 kcal | 49.9 kcal | 49.9 kcal |
| Carbs | 9 g | 9.3 g | 9.3 g | 9.3 g |
| Protein | 2 g | 2.2 g | 2.2 g | 2.2 g |
| Fat | 0.2 g | 0.4 g | 0.4 g | 0.4 g |
| Fiber | 1.5 g | 1.6 g | 1.6 g | 1.6 g |
| Sugar | 0.3 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 40.5 mg | 42.8 mg | 42.8 mg | 42.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 46.1 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 35, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (2g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Piece (~30.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.9g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Sabzi dalia idli stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (92.2-138.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Sabzi dalia idli contains 46.1 kcal (2g protein, 9g carbs, 0.2g fat). That's 149.2 kcal per 100g. You can track exact portions in the Hint app.
At 46.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 35, this recipe supports stable blood sugar levels. The glycemic index is 35 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sabzi dalia idli has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Sabzi dalia idli is light enough for dinner at 46.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Sabzi dalia idli is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
