Idli

Simplify your special day,
with ease

Preparing this light and nourishing Idli recipe is perfect for a healthy start or a wholesome snack.

Health Benefits as per Ayurveda

Idlis, prepared with fermented batter, align with Ayurvedic principles by enhancing digestibility and nutrient absorption. The fermentation process increases probiotics, promoting gut health and aiding digestion. Idlis are light, easily digestible, and tridoshic, making them suitable for all dosha types. The combination of urad dal and idli rice provides a balanced source of protein and carbohydrates. Including idlis in your diet can support overall well-being, digestive health, and energy levels, making them a wholesome and Ayurvedic-friendly breakfast option.

Nutritional Value

Urad Dal (Black Gram):

  • Rich in protein, which is beneficial for muscle and tissue development.
  • Contains dietary fiber, aiding in digestion.
  • Provides essential minerals such as iron, magnesium, and potassium.

Idli Rice:

  • A good source of carbohydrates, providing sustained energy.
  • Low in fat and easily digestible.
  • Contains essential vitamins and minerals.

Fenugreek Seeds:

  • Known for their digestive properties.
  • May help regulate blood sugar levels.
  • Contains fiber, aiding in digestion.

Ingredients:

  • 1 cup urad dal (black gram)
  • 2 cups idli rice
  • Salt to taste

Preparation Time: Approximately 8-10 hours (includes soaking and fermentation)
Cooking Time: Approximately 15-20 minutes
Calories (per idli): Approximately 100 calories
Serving Size: This recipe makes approximately 16-18 idlis, serving a family of four.

Instructions:

Soaking:

  • Rinse urad dal, idli rice, and fenugreek seeds separately under running water.
  • Soak urad dal and idli rice separately.
  • Soak for 4-6 hours or overnight.

Grinding:

  • Grind urad dal and fenugreek seeds together into a smooth batter. Add water as needed.
  • Grind idli rice separately into a slightly coarse texture.
  • Mix both batters together, mix it well and allow it to ferment overnight (8-10 hours).
  • Add salt to the batter

Preparing the Idlis:

  • Grease the idli moulds with a little ghee or oil.
  • Pour the batter into the moulds, filling each mould about 3/4 full.

Steaming:

  • Heat water in the idli steamer or a large steamer.
  • Once the water is boiling, place the idli moulds in the steamer.
  • Steam for 15-20 minutes or until the idlis are cooked through.

Checking Doneness:

  • Insert a toothpick or knife into the centre of an idli; if it comes out clean, the idlis are ready.

Cooling:

  • Allow the idlis to cool for a few minutes before removing them from the moulds.

Serving:

  • Serve the Ayurvedic idlis hot with a side of Ayurvedic coconut chutney or mint chutney.
  • Optionally, you can drizzle a little ghee on top for added flavour.

Accompaniments

  • Sambhar: A traditional South Indian lentil soup with vegetables and aromatic spices.
  • Coconut Chutney: Made with fresh coconut, yoghurt, and a blend of Ayurvedic-friendly spices.
  • Mint Chutney: A refreshing chutney made with mint leaves, coriander, and cumin.

Dosha-Specific Tips

Vata Dosha:

Use Ghee in Batter: Incorporate a teaspoon of ghee into the batter to provide lubrication, which is beneficial for balancing Vata.

Add Warming Spices: Include warming spices like ginger and a pinch of hing (asafoetida) to counteract Vata’s cooling nature.

Serve with Warming Chutney: Pair idlis with a chutney made with warming ingredients like sesame seeds or ginger to balance Vata.

Pitta Dosha:

Cooling Ingredients: Include cooling ingredients like mint or cilantro in the batter to balance Pitta’s heat.

Avoid Excessive Spices: Limit the use of extremely spicy ingredients to prevent aggravating Pitta’s fiery nature.

Coconut Chutney: Pair idlis with coconut chutney, as coconut has a cooling effect and complements Pitta’s qualities.

Kapha Dosha:

Reduce Oil in Batter: Minimize the amount of oil or ghee in the batter to balance Kapha’s heaviness.

Add Warming Spices: Include warming spices like black pepper or a touch of dry ginger in the batter for a digestive boost.

Serve with Tangy Chutney: Pair idlis with a tangy and spicy chutney to stimulate digestion and counter Kapha’s tendency toward sluggishness.

Tips and Ideas

  • Choose Quality Ingredients: Emphasise the importance of using high-quality, organic ingredients for a more wholesome and Ayurvedic-friendly idli.
  • Temperature Considerations: During colder seasons, a warmer environment may be needed for optimal fermentation.
  • Ayurvedic Spice Infusions: Incorporating Ayurvedic spices like cumin, coriander, or ajwain into the batter for added flavor and digestive benefits.
  • Leftover Uses: Creative ways to use leftover idlis, such as transforming them into idli upma or idli chaat, to minimize food waste.
  • Seasonal Ingredient Spotlights: Seasonal ingredients can be incorporated into the idli recipe, promoting a connection with nature and Ayurvedic principles.
  • Variations: Add grated vegetables to the batter for a colourful and nutritious twist or add millet for added health benefits.