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Soft, fluffy steamed cakes made from nutritious Kavuni Arisi (black rice). This Chettinad specialty has a beautiful purple hue and a unique, slightly nutty flavor, perfect with spicy chutney.
Soak the Rice and Lentils
Grind the Batter
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Soft, fluffy steamed cakes made from nutritious Kavuni Arisi (black rice). This Chettinad specialty has a beautiful purple hue and a unique, slightly nutty flavor, perfect with spicy chutney.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 323.8 calories per serving with 11.14g of protein, it's a moderately challenging recipe perfect for breakfast or brunch or snack.
Mix and Ferment
Steam the Idlis
Rest and Serve
Add 1/4 cup of finely grated carrots, chopped cilantro, or finely minced green chilies to the batter just before steaming for extra flavor and nutrition.
Prepare a tempering by heating 1 tsp of oil and spluttering 1/2 tsp mustard seeds, 1/2 tsp urad dal, and a few curry leaves. Pour this over the batter before steaming.
Replace the idli rice with an equal amount of foxtail millet or kodo millet for a different nutritional profile. Soaking times may need slight adjustments.
Kavuni arisi is packed with anthocyanins, the powerful antioxidants that give it its dark color. These compounds help combat oxidative stress and reduce inflammation in the body.
The fermentation process involved in making idli batter introduces beneficial probiotics, which support a healthy gut microbiome. It also breaks down complex nutrients, making them easier to digest and absorb.
As a whole grain, black rice is an excellent source of dietary fiber. Fiber aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness, which can help with weight management.
The combination of rice and urad dal provides a complete protein, containing all the essential amino acids. This makes it a valuable protein source, especially for those on vegetarian or vegan diets.
A single serving of three Kavuni Arisi Idlis contains approximately 260-290 calories. The majority of these calories come from complex carbohydrates and plant-based protein, making it a nutritious and filling meal.
Yes, it is exceptionally healthy. Kavuni arisi (black rice) is rich in antioxidants and fiber. The fermentation process makes the idlis easy to digest and beneficial for gut health. As they are steamed and not fried, they are also very low in fat.
Common reasons for poor fermentation include a cold environment, using iodized salt, over-washing the dal (which removes natural yeasts), or the batter being too thin. Ensure your batter is in a warm spot and use non-iodized salt for best results.
Yes, you can use a high-power blender. However, a wet grinder is traditionally preferred as it grinds without generating much heat and produces a fluffier batter. If using a blender, grind in short bursts and use chilled water to keep the batter cool.
Store leftover idlis in an airtight container in the refrigerator for up to 2 days. To reheat, it's best to steam them for 3-4 minutes until they are soft and hot again. Microwaving can make them dry.
Kavuni Arisi is a type of black rice native to the Chettinad region of Tamil Nadu. It's known for its nutty flavor and high nutritional value. You can find it in most Indian grocery stores or online specialty food stores.