Idli is a traditional South Indian dish made from fermented rice and urad dal (black gram) batter, resulting in soft, fluffy cakes that are typically steamed. These nutritious rice cakes are not only a staple breakfast item but also enjoyed as a light meal or snack. Served with sambar (a lentil and vegetable stew) and coconut chutney, idli offers a delightful combination of flavors and textures.
The origins of idli date back to ancient India, with references found in historical texts and inscriptions. It is believed that idli evolved from the “idli” mentioned in Sanskrit literature, where it was referred to as a dish made from fermented rice. The modern version we know today is attributed to South Indian cuisine, particularly from states like Tamil Nadu and Karnataka. Over the years, idli has gained immense popularity across India and internationally, celebrated for its health benefits and ease of preparation.
Ingredients
- 1 cup idli rice
- 1/4 cup urad dal (black gram)
- 1/2 tsp fenugreek seeds
- Water, as needed
- Salt, to taste
Instructions
1. Rinse the idli rice and urad dal separately until the water runs clear. Soak both in enough water to cover them for at least 4 hours or overnight.
2. In a blender or wet grinder, grind the soaked urad dal with fenugreek seeds into a smooth, fluffy paste, adding water as necessary.
3. Grind the soaked rice into a slightly coarse paste, using water as needed.
4. Combine the urad dal paste and rice paste in a large bowl. Add salt and mix well. The batter should be thick but pourable and have a slightly sour aroma due to fermentation.
5. Cover the bowl and let the batter ferment overnight or for at least 8 hours in a warm place.
6. Grease the idli moulds lightly with oil and fill them with the batter. Steam the idlis in a steamer for about 10-12 minutes or until cooked through and fluffy.
7. Remove the idlis from the steamer and let them cool for a few minutes before serving hot with sambar and coconut chutney.
Nutrition Value:
1. 1 cup idli rice
- Calories: Approximately 190 kcal
- Carbohydrates: Around 42 grams
- Protein: About 3 grams
- Fat: Less than 1 gram
- Sodium: Negligible
- Cholesterol: 0 mg
- Vitamins: Contains some B vitamins
- Minerals: Contains iron, niacin, thiamine, and magnesium
- Nutritional benefits: Good source of energy due to high carbohydrate content, providing essential vitamins and minerals for overall health.
2. 1/4 cup urad dal (black gram)
- Calories: Approximately 180 kcal
- Carbohydrates: Around 30 grams
- Protein: About 12 grams
- Fat: Less than 1 gram
- Sodium: Negligible
- Cholesterol: 0 mg
- Vitamins: Rich in B vitamins
- Minerals: Contains iron, magnesium, potassium, and calcium
- Nutritional benefits: High in protein and essential minerals, providing sustained energy and promoting muscle health.
3. 1/2 tsp fenugreek seeds
- Calories: Approximately 5 kcal
- Carbohydrates: About 1 gram
- Protein: Less than 1 gram
- Fat: Less than 1 gram
- Sodium: Negligible
- Cholesterol: 0 mg
- Vitamins: Contains vitamin B6
- Minerals: Contains iron and magnesium
- Nutritional benefits: Known for its antioxidant properties, fenugreek may aid digestion and help regulate blood sugar levels.
4. Water (as needed)
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: No significant nutritional value
- Minerals: No significant nutritional value
- Nutritional benefits: Essential for hydration and necessary for all bodily functions, including digestion and nutrient absorption.
5. Salt (to taste)
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies based on amount added
- Cholesterol: 0 mg
- Vitamins: No significant nutritional value
- Minerals: Provides sodium
- Nutritional benefits: Enhances flavor and is essential for maintaining fluid balance and nerve function in the body.
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