Have Diabetes? Like Idlis? Here Is Your Diabetic Friendly Recipe For Idlis!

Delicious Diabetic Friendly Horse Gram Idli

Last time, I put to use my considerable powers of research and narration, to churn out a recipe for making diabetic-friendly soya-parathas. My boss disagrees with the use of the word ‘considerable’ but my uncle agrees – he had to; I fed him two soya parathas.

I do remember my promise of providing more diabetic-friendly staple food recipes.  Constant reminders from my boss and my uncle definitely helped. This time I have a south Indian specialty for you. So, without further ado, here is the recipe for mouth-watering, diabetic-friendly, gorgeous-looking Horse Gram Idli. 

Diabetic Friendly Horse Gram Idli
Photo Credit: Flickr Creative Commons

Let’s begin with the nutritional value of the recipe:

Nutrient values per idli:

Energy Protein Carbohydrate Fat
100 calories 3.3 gm 17.4gm 0.73gm

 The focus now shifts to ingredients; pretty easy to procure (measuring cup used, 1 cup = 250 ml):

  • 1 ½ cup parboiled rice or idli rice (200 grams)
  • ½ cup whole or split horse gram
  • 1 tablespoon rock salt

Again, thanks to our very knowledgeable dieticians and recipe masters, I have the preparation method all chalked out for you:


In separate bowls, rinse the urad daal and parboiled rice a couple of times. Soak them separately in water for eight hours.


  • Drain the soaked urad daal. Reserve the water.
  • Grind the urad daal till you get a smooth and fluffy batter.
  • Remove the urad daal batter in a bowl and keep aside.
  • Grind the rice in batches to make a smooth batter.
  • Mix both the batters together in a large bowl or pan.
  • Add salt and mix well.
  • Cover and let the batter ferment for 8-9 hours or more if required.
  • After the fermentation process is over, the batter will become double in size and rise.


Making Horse Gram Idli Batter
Photo Credit: Flickr Creative Commons


  • Grease the idli moulds.
  • Pour the batter in the moulds and steam the idlis in a pressure cooker or steamer.
  • If using pressure cooker, remove the vent weight.
  • Whistle steam for 10-12 minutes or until the idlis are done.
  • Serve the steaming hot idlis with coconut chutney and sambar.
  • Remaining batter can be stored in the refrigerator for a couple of days.
Horse Gram Idli Steaming
Photo Credit: Flickr Creative Commons

Two words from our health professionals on health benefits of horse gram daal idli:

Horse gram: A super food in its own right which is high in iron, calcium, and protein. In fact, horse gram has the highest calcium content among pulses and is one of the richest vegetarian sources of protein. It is low in fat and high in carbohydrate content. Low in lipid and sodium content, and its slow digestible starch makes it ideal for diabetic and obesity patients.

Okay, this was quite easy to make and even easier to feast upon! So, go make your diabetic-friendly horse gram daal idli. Don’t let diabetes get in the way of enjoying delicious delicacies!

I will be back with more recipes!


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