How many calories does one serving of Faraali Idli Sambhar have?

One serving of Faraali Idli Sambhar gives 133 calories. Out of which carbohydrates comprise 75 calories, proteins account for 12 calories and remaining calories come from fat which is 46 calories.  One serving of Faraali Idli Sambhar provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Faraali Idli Sambhar recipe. he famous southie snack can be converted into a healthy and delicious faraal snack by making the idlis with sanwa millet and the sambhar with boiled vegetable purée. Serve with peanut curd chutney for an added dash of innovativeness.

Is Faraali Idli Sambhar healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Sanwa Millet ( Sama, Barnyard Millets) : Like most millets, sanwa millet is also high in protein. Moreover, sanwa millet has the least calories and carbs as compared to other millets like jowar, bajra, ragi. With a good amount of fiber, phosphorus and magnesium, there is no reason for heart patients to avoid this millet. It will keep a check on your cholesterol levels and blood pressure both. Small amount of same should be had by diabetics. See detailed benefits of sanwa millet. 

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

3. Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds, Walnuts and Cashews are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts. 

4. Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information. 

5. Coriander (kothmir, dhania) : The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

6. Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut. 

What's the problem?

1. Sabudana, Sago :  Sago is a super energy and carb loaded grain. Eating such high carbs at any meal, be it snack or lunch or dinner, is not considered to be healthy. Excess calories and carbs might lead to weight gain easily. Sago isn’t a very healthy choice for diabetics, as it might raise the blood sugar levels instantly. For details read is sago healthy. 

2. Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you. 

3. Kand (Purple Yam, Suran) : The antioxidant anthocyanin is the key element which will help fight the free radicals produced due to stress and pollution. Again it’s the anthocyanin which is identified as an anti-cancer agent. It helps in the prevention of cancerous cells.  Purple yam is  fairly good source of carb, almost equal to potatoes, it would be best for diabetics to restrict its use. Fiber will bind cholesterol, while potassium will balance the effect of sodium and ease the nerves. However, kand also lends some carbs with it. So if you are overweight or diabetic along with exhibiting heart trouble, try and restrict its consumption. Read details is kand healthy?

Can diabetics, heart patients and over weight individuals have Faraali Idli Sambhar?

No, this recipe is not good for diabetics, heart and weight loss. This recipe has high carb content and best to avoid.  Sago is a super energy and carb loaded grain. Eating such high carbs at any meal, be it snack or lunch or dinner, is not considered to be healthy. Excess calories and carbs might lead to weight gain easily. Sago isn’t a very healthy choice for diabetics, as it might raise the blood sugar levels instantly. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity.

What are the healthier Idli recipes?

See the healthiest idli options like dal and vegetable idli recipe, moong sprouts and palak idli recipe, green moong dal and vegetable idli recipe or barley idli which has no rice. Serve it with a healthy sambar or coconut chutney. Read which idlis and dosas are healthy?

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

Can healthy individuals have Faraali Idli Sambhar?

Not very healthy and best to avoid or have just one or two idlis. 

How to burn 133 calories that come from Faraali Idli Sambhar?

Walking (6 kmph) = 40 mins

Running (11 kmph) = 13 mins

Cycling (30 kmph) = 18 mins       

Swimming (2 kmph) = 23 mins

Note: These values are approximate and calorie burning differs in each individual.