How many calories does one Palak Chola Idli have?

One ( 26 grams) of Palak Chola Dal Idli  gives  32 calories. Out of which carbohydrates comprise 22 calories, proteins account for 10 calories and remaining calories come from fat which is 9 calories.  One serving of  Palak Chola Dal Idli provides about 1.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

One serving of Palak Chola Dal Idli  ( 4 pieces).

32 calories for 1 idli of Palak Chola Dal Idli,  Breakfast Recipe, Cholesterol 0 mg, Carbohydrates 5.4g, Protein 2.4g, Fat 0.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Palak Chola Dal Idli,  Breakfast Recipe.

See palak chola dal idli recipe | Vitamin B1, Folic Acid rich healthy idli | steamed split cow peas idli | chola dal idli for diabetics, weight loss | with 25 amazing images.

palak chola dal idli  is an idli with no fermentation. Learn how to make steamed split cow peas idli.

This chola dal idli breaks all stereotypical notions that we usually have about idli – it is not made of rice and urad, it does not require fermentation, yet it is super tasty!

Two off-beat ingredients – chola dal and palak form the base of this tasty palak chola dal idli, which gains some additional flavour from ingredients like ginger, green chillies and lemon juice. A dash of fruit salt enables you to cook the batter immediately without requiring any fermentation.

This no-fuss palak chola dal idli recipe does not require much preparatory work – just plan ahead and soak the chola dal, that’s all. 

Together with sambar and coconut chutney, the Palak Chola Dal Idli makes a wonderful breakfast.

Pro tips for palak chola dal idli. 1. Grease the idli moulds with oil so that the idlis do not stick to the bottom. 2. Just before steaming, add 3/4 tsp fruit salt to the batter. Fruit salt provides a spongy, fluffy texture to the idli. Use neutral flavored fruit salt. 3. Mix gently after adding the fruit salt. If you mix vigorously then your idlis will turn flat. 4. Shake the idli thali with your hands to make the batter settle down. 5. Use neutral (regular flavour) fruit salt. 

Is Palak Chola Dal Idli healthy?

Yes 

What's good in the idli.

Chola dal : Chola dal is an excellent source of potassium and also rich in soluble fiber which helps to eliminate cholesterol from the body, thus protecting the heart. It is also a good source of folate, copper, phosphorous, iron, calcium and manganese. It is certainly a source of protein like most other dals. This helps to nourish cells of the body and also add a satiety value to meals. Thus it makes a wonderful choice for weight watchersand athletes. The protein is also a source of nutrition for a healthy skin and shiny hair. 

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Can Diabetics, Heart patients and over weight individuals have Palak Chola Dal Idli?

Yes. Chola dal is an excellent source of potassium and also rich in soluble fiber which helps to eliminate cholesterol from the body, thus protecting the heart.

Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes.

What to have Palak Chola Dal Idli with ?

Serve it with a healthy sambar recipe or coconut chutney. Read which idlis and dosas are healthy?

Coconut chutney

Palak Chola Dal Idlis are rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

One serving of Palak Chola Dal Idli  ( 4 pieces). So we have multiplied by 4 all the values of one idli.

1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 40% of RDA.
2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 32% of RDA.
3. Phosphorus : Phosphorus works closely with calcium to build bones. 28% of RDA.
4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 24% of RDA.
5. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 24% of RDA.