Idli

Rice and lentil steamed cake

Idlis are eaten for breakfast with chutney and lentil curry. They are made from nutrient rich parboiled rice and lentil batter which is fermented. Parboiling the rice increases the formation of resistant starch which can act as a prebiotic and promote gut health. Fermented foods are rich in probiotic bacteria, which support gut health and our immune system. Fermentation process also increases the availability of vitamins and minerals. 

An idli steamer with idli trays is needed for this recipe.

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  1. Wash rice and drain. Soak in 3 cups of water for 5-6 hours. Drain and grind to a coarse, thick batter adding water little bit at a time. Transfer to a large pot with a tight fitting lid.

  2. Wash urad dhal and fenugreek seeds together and drain. Soak in 3 cups of water for 5-6 hours. Drain and grind to a smooth, thick batter adding water little bit at a time. Add to the ground rice and mix well with a whisk. Add sugar to assist in fermentation. Close with the lid and keep in a warm place for at least 12 hours to ferment.  

  3. Add salt to the fermented batter.

  4. Lightly grease the hollows/depressions in an idli tray. Pour a little batter into each hollow.  

  5. Fill the bottom of a large idli steamer with 4 cm of water and bring to a boil. Reduce heat. Place the filled idli tray in the steamer. Cover with a tight fitting lid and steam idlis for 10 - 15 minutes or until a toothpick inserted into the idli comes out clean and dry. Turn off the heat.

  6. Remove the idli stand from the steamer. Allow to cool. Remove idlis using a plastic knife.

Serve with lentil curry/sambar or chutneys.

Note: 

  • Using urad dhal (split black gram) with skin promotes gut health.

Per Idli: energy 230 kJ (55 cal); protein 2 g; fat 0 g; saturated fat 0 g; cholesterol 0 mg; carbohydrate 11 g; fibre 1 g; calcium 3 mg; iron 0.38 mg; sodium 114 mg

Makes 20 small idlis each weighing about 25g

 

1 cup parboiled rice 

½ cup urad dhal (split black gram with skin), 

2 teaspoons fenugreek seeds

1 teaspoon sugar (optional)

1 teaspoon salt

Oil for greasing idli tray