Vegetable Suji Idli /सब्जी और सूजी की इडली /Semolina vegetable Idli

Vegetable - Suji Idli with Peanut Chutney 

Idli and dosa are traditionally made of rice and urd daal. Urd daal is called Black Lentil in English. It's botanical name is Vigna Mungo. 

But many variants of idli, dosa are made, like Sabudana dosa, suji dosa, suji idli etc. In this post I am going to explain how suji idli with the goodness of vegetables is made. Suji/Semolina idli is easy to digest. When vegetables are added to batter then these idlies become more tasty and nutritious. Paired with coconut chutney /peanut chutney and Sambhar it becomes healthy, nutritious, tasty full meal. 

Preparation Time : 4hrs. Soaking time included 

Cooking Time: 20 minutes 

Servings : 20 Idlies (approx) depends upon the size of idli slots in idli stand. 

Nutritional Value  of whole idli mix from given ingredients : (approx. Values) 

Calories : 1600

Carbs : 285 gm

Proteins: 65 gm

Sugar : 16 gm 

Iron : 14 mg

Fats : 20 gm

Dietary Fibers : 16. 5 gm

Folates : 612 mcg 

Calcium : 300 mg

Potassium : 2452mg

Sodium : 1gm

Vitamin C : 10mg

Vitamin A:According to Cooks.com,

30941.91 IU 

For nutrional value (approx) of one idli divide the given values with the number of idlies you make from the idli mix. 

Ingredients Required for Suji Idli :

• Suji/Semolina :  200 gm or 2 bowls (measuring 150 ml.) 

Suji/Semolina 

• Carrot grated : 100 gm. Or 1bowl 
• Beans : 3-4 Finely chopped 
• Cauliflower grated : 1/2 bowl 
• Peas : 1/2 bowl 

Grated Carrot and Cauliflower 

• Fresh Coriander leafs finely chopped :  2Tes spoons 
• Curry leafs : 6-8 
• Grated Ginger : 1teaspoon 
• Dhuli moong daal (Yellow moong daal) : 2 teaspoons 

Dhuli Moong Daal 

• Mustard seeds : 1 Tea spoon 
• Cooking oil : 2 Tea spoons 
• Salt : 1 Tea spoon 
• Curd : 250 gm or 2 bowl 
• Eno : 1sachet 

or 1teaspoon baking powder +1/4 tea spoon cooking soda 

• Lemon juice : 1 Tea spoon 
• Oil for lining idli stand 

When measurement is done by bowl or cup then it should be same size bowl or cup for all measurements. 

Directions For Making Suji Idli : 

• Wash moong daal and soak it in water for at least 30 minutes. Once daal is soaked drain and keep soaked daal aside for further use. 
• Dry Roast suji till it gets light golden color. 
• Shred curry leafs. 
• Take a thick bottom cooking pan. Put 2tea spoon oil in it and heat. When the oil is hot add mustard seeds. 

Mustard seeds sputtering in hot oil 

• When mustard seeds start sputtering add shredded curry leafs and grated ginger . Let it cook for 10 sec. max. 

Curry leafs and Ginger added 

• Immediately add:

1. Grated carrots 
2. Finely chopped beans 
3. Grated cauliflower 

Beans, Cauliflower and Carrots added 

• Cook on low flame with continuous stirring till the beans and carrot become tender and change color. It will take 2-3 minutes. 

Vegetables cooked nicely 

• Add roasted suji (Semolina), mix and cook for 1-2 minutes with continues   

Suji/Semolina added to cooked veggies 

• Add : 

1. Salt 
2. Turmeric 
3. Kashmiri mirch

•  Mix nicely and cover. Cook for a minute. 

• Add soaked drained moong daal, mix and cook for a minute. 

Moong daal added 

Mixture with cooked Moong daal 

• Mash green peas and add to the mixture. Cover and cook for 1-2 minutes. 

Mashed Green Peas added 

• Add finely chopped coriander leafs. Mix and switch off the heat. 
• Cover and let it cool. This will infuse the flavor of coriander in suji mixture. 
• Once the mixture is cooled it can be used immediately or stored in fridge for future use. 

Idli mix is ready 

• To the cooled cooked mixture of suji and vegetables add the curd (200 gm) and mix nicely. Keep it aside for at least for 1/2 hr. Or till suji gets soaked and becomes soft. This mixture can be used immediately or can be kept in fridge. for 2-3 days for further use. 

Curd added to idli mixture 

Curd mixed nicely 

Idli mix nicely soaked in curd suji is soft 

• To make idli stir the soaked mixture nicely. It will be thick so add about 50-100 ml water in small batches . Mix nicely. 

Water added to bring it to correct pourable thick batter 

• Coat the idli stand with oil. 
• Fill 500 ml water in idli steamer and keep it on high heat. 
• Add Eno/cooking soda +baking soda and lemon juice. Mix in circular motion but in one direction only. Either clockwise or anticlockwise for 1minute. 

Eno added

Thick pourable Idli batter 

• Immediately pour the prepared idli mixture into idli slots and place the idli stand inside idli steamer. Cover and cook for 20 minutes on medium heat.

Batter in Idli stand 

• Lower the heat. Remove the lid and poke any one idli with clean knife or long needle. If it comes clean then idlies are cooked. If any thing sticks to the knife /needle then cook for another 5minutes. 
• Remove the idli stand from steamer and let it cool slightly. Pry the idlies from edges and take out from idli slots. 
• Serve hot suji-vegetables idli with chutney and Sambhar. 

Vegetable - Suji Idli ready 

Tips : 

• Preferably take suji (Semolina) of bigger grain size.
• Curd and water requirement may vary little depending upon the grain size of suji(Semolina).  I use big grained semolina/Suji 
• If your curd is not thick then lesser amount may be required. 
• Make sure the water inside steamer is near boiling before Eno /baking soda +cooking soda is added to suji mixture
• If using cooking and baking soda make sure it is mixed evenly else brown spots will appear on idli. 
• I prefer Eno. 

Suggested Variations : 

• Green chillies can be chopped and added to idli mix as per taste. 
• Thin curd or butter milk can be added instead of water to soaked idli mix for bringing batter to correct consistency. 
• Break cashews into two halves. Place one half on idli stand then pour the idli batter. Cook. Idli with cashew on it looks beautiful and appealing. 

Enjoy healthy Idli for breakfast /lunch /snacks /dinner. 

Carrot soup/गाजर का सूप

Carrot soup

Carrot is rich in vitamin A, carbohydrates, sugar and dietary fibers. It is taken in the form of salad, vegetable, soup cakes, desserts and all for are nutritive but the healthiest form is the one where it is not cooked at very high temperature. Soups are healthy option for a lean but nutritious diet. 100 gm. of carrots have: 0.93gm. Proteins, 9.58gm. Carbs, 0.24 gm. fats,2.8 gm. dietary fibers, sodium  69 gm. , Potassium 320 mg., Sugars 4.5 gm.  Carrots are extremely rich source of Vitamin A and contain reasonably good amount of Vitamin C, Iron and Calcium (336% A, 10% C, 3% iron and 2% Iron). 90% of energy provided by carrots comes from carbs and rest from fats and proteins. Since carrots are very low on fat and rich in vitamins and minerals therefore they are very good for convulsing persons. Making soup does not destroy the nutrients. For those who are on strict diet regime for weight, soups are the best nourishing, make full dinner along with greens, whole wheat bread and chicken / fish.

Preparation Time: 10 min.

Cooking Time: 15 min

Servings : 400 ml. soup

Nutritional Value of Carrot Soup (For 400 ml of soup):

Calories: 71
Total Fat:0.403gm (sturated0.118gm. , Polysaturatd0.174gm,mono saturated0.026gm.)
Potassium: 5410mg.
Sodium: 73 mg.
Total Carb:72.03gm.
Sugars: 7.50gm.
Protein: 14.16gm.
Vitamin A:344%
Vitamin C: 26%
Calcium: 4%
Iron:4%
Dietary Fibers:10.28gm.
Garlic is good source of Phosphorous,Selenium,Manganese, Vitamin B6

Ingredients required For making Carrot soup:

• 100 gm. Carrots 

Carrots

• 50 gm. Onion 

Onion

• 4-5 cloves of garlic

Garlic

• 50 gm. (One medium size) Tomato

Tomatoes

• Salt to taste

• 2-3 cm. Long Stick of Cinnamon

• Water.

Directions For making Carrot Soup:

• Wash the carrots and remove the thin roots sticking to them.

• Remove the top where leaves were attached.

• Cut carrots to on 2-3 cm. big pieces.

• Peel onion and cut it to 2-3 cm. big pieces or slice to long thin pieces.

Sliced Onion

• Peel garlic and pound it.

• Wash and cut tomato to 2-3 cm. big pieces.

Tomatoes cut to 2-3 cm. pieces

• Take all carrot, tomato, onion, garlic, cinnamon and 150 ml. water into a pressure cooker.

• Close the lid of pressure cooker and keep it on high flame till pressure is formed in the cooker.

• Lower the flame and cook for 2-3 min.

• Remove the cooker from gas and allow it to cool.

Carrots, onion, onion, garlic boiled with a cinnamon stick

• Sieve the liquid from boiled solid.

Liquid separated from solid pieces

• Mash all solid and pass the contents of cooker through a sieve.

All solid made to fine pulp

• While passing the mashed contents through the sieve make sure maximum mashed vegetables pass through it. You may require 100-200ml. water to sieve the solid through the sieve.

• Throw the little solid left on the sieve. They will mostly be seeds of tomato and cinnamon stick.

• Add the pulp to the liquid you get after sieving, add salt and give one boil.

Pulp and liquid mixed

• Take out the hot soup in a soup bowl / glass sprinkle some pepper powder and serve hot.

Carrot soup

Tips:

• Do not peel the carrots as peeling carrots will cause loss of vitamins.

• Do not throw the central part of carrot even if it is yellow /white as it contains most of vitamin A.

• Do not take only liquid from boiled carrots, tomato etc. mash all vegetables and pass them through the sieve. This will make sure all fiber content is retained in soup.

• Add salt after sieving, while giving last boil, just before serving.

• Prefer not to keep / serve hot food / soup in plastic containers. Keep / serve in steel / glass containers. Plastic has plasticizers which dissolve fast in hot food.

Suggested Variations:

• If you are having tendency / or suffering from any type of stone (Kidney, gall bladder etc.) then remove the seeds of tomato before chopping it to pieces.

• While giving last boil dry herbs like parsley / celery / basil can be added to the soup.

• If dry herbs have been boiled with soup then fresh springs of the same herb can shredded and placed on the top of soup before serving.

• If you like your soup less sour and more sweet then amount of tomatoes can be reduced to half of carrots can be increased to 150 gm. This will change the nutritional values given above.

• While boiling the vegetables cinnamon can be replaced by China grass. No other herb is required with china grass. It has its own great flavor as well as medicinal values.