Diabetic Friendly Bulgur Wheat Idli:
This recipe is shared at the event Diabetes Friendly Thursday.
bulgur wheat idli – diabetic friendly
What is Bulgur Wheat?
To explain in a simple way , bulgar wheat is a quick cooking form of whole wheat.
It is in fact made from the kernels of different kinds of wheat, cleaned, parboiled, dried and ground to different sizes. A nutritious and versatile wheat product having more fiber and protein, a lower glycemic index, and higher levels of most vitamins and minerals as opposed to regular white rice, it can surely be considered a perfect whole grain.
So, one can see that it is a good choice not just for diabetics but for everyone.
Any specific reason why its good for diabetics?
Every kind of food we consume can be rendered good or not so good for a person with diabetes, based on its GI or Glycemic Index.
Glycemic Index is nothing but the amount of rise in blood sugar levels after consumption of a particular food.
Therefore foods with additional nutritional elements such as fiber, protein, vitamins, minerals, will render slower breakdown of that particular food thereby causing a slower rise in blood sugar level. Such foods are considered to have a Low GI. One such food is bulgur wheat.
Bulgur wheat idli is one recipe that can be cooked using this whole grain cereal. ‘Idli’ is a steamed, soft, rice and lentil savory cake; a very well known breakfast dish in India. Originally from south India, it is now popular country-wide (even world-wide). Perfect in every way for toddlers to elderly, it is a regular dish cooked in nearly every household.
Although the process involves soaking, fermenting followed by steaming; having become a part of nearly everyone’s life, it need not be considered a tedious task.
This recipe is not very different from any idli recipe. One can swap to this healthier alternative, effortlessly.
If you would wish to check out few other breakfast recipes that I love – pongal, instant dhokla, idli, dosa, rava dosa, tomato upma, kesri bhath, akki rotti, ragi rotti, alu matar paratha, poori, spicy poori, spinach mooli paratha 🙂
bulgur wheat – 1 cup
de-husked split urad dal – 1/3 cup
rice – 1/3 cup (sona masoori rice)
fenugreek seeds – 1 tsp (methi seeds)
salt to taste
some water to aid in the batter making process
2-3 tsp of oil – just to grease the idli moulds
- bulgur wheat - 1 cup
- de-husked split black gram - ⅓ cup (urad dal)
- rice - ⅓ cup (sona masoori rice)
- fenugreek seeds - 1 tsp (methi seeds)
- salt to taste
- some water to aid in the batter making process
- 2-3 tsp of oil - just to grease the idli moulds
- take bulgur wheat, rice in a bowl. wash, drain twice with fresh water and soak adding 3-4 times the quantity of water (since it swells as it soaks)
- wash, drain and soak urad dal and fenugreek seeds separately as you see in the picture
- after 3-4 hrs, drain out the water saving some for use during grinding
- grind the bulgur wheat and rice together adding small quantities of water to make a slightly coarse thick mixture. transfer this to a bowl
- grind the dehusked split black gram with fenugreek seeds separately to form a smooth thick paste
- now, add this to the same bowl and mix well
- cover with a lid and place it in a warm place overnight to ferment
- in the morning, add 2-3 cups of water to the idli steamer or pressure cooker
- add salt to the batter, mix
- grease each depression in the idli mould with few drops of oil in each. spread it using your fingers
- using a rounded ladle, pour small amounts of the batter into each depression filling it ¾, allowing space for it to rise
- arrange the idli plates on the stand and place it in the steamer. cover with lid
- steam for 18-20 min if using a simple steamer as mine. note that it takes longer for this kind of idli to cook when compared to normal idlis. if using a pressure cooker, do not place the weight. steam for 12-14 min or until done
- allow it to rest in the steamer for few minutes. then de-mould them, transfer to a hot case and again allow it to rest for 5-10 min
- serve with your choice of chutney and/or sambar
do not run the mixer/grinder for too long while making a thick batter -this can damage the equipment
once made, place the batter to ferment in a warm place - such as inside an oven with light turned on but not heat. OR place over a radiator
note that it takes longer for this kind of idli to cook as compared to normal idlis
if you notice that the idlis are not fully cooked, place the stand back into the steamer and steam for few more minutes until done.
if they are just slightly soggy in the middle its ok, since it sets if given time
Bulgur Wheat Idli recipe is one of my contributions to our blog-hop!
Do visit the others for some yummy dishes:) Jayashree – Evergreen Dishes ; Piyali – My Tryst With Food And Travel ; Shubha – Meri Rasoi ; Ritu – Scrumptious Indian Recipes, ; Poornima – Poorni’s Easy Cookbook ; Vani – Marudhu’s Kitchen