Idli
Soft, pillowy steamed rice cakes with a slightly tangy flavor from fermentation. This South Indian classic is naturally gluten-free, low in fat, and perfect for a light, nutritious breakfast when paired with sambar and chutney.
For 10 servings
Wash and soak the rice and dal.
Rinse the idli rice and urad dal separately under running water until the water runs clear. In a large bowl, combine the urad dal and fenugreek seeds and add enough water to cover by 2 inches. In another large bowl, add the rinsed rice and cover with water. Let both soak for at least 6 hours or overnight.
TIPSoaking well is key to a smooth batter and soft idlis. Don't rush this step.Grind the dal and rice into a batter.
- Drain the water from the urad dal. Transfer it to a wet grinder or high-speed blender. Add about 3/4 cup of fresh, cold water and grind to a very smooth, light, and fluffy batter, adding more water tablespoon by tablespoon as needed. This should take about 15-20 minutes in a wet grinder. Transfer the dal batter to a large pot.
- Rinse and soak the poha in water for 10 minutes, then drain.
- Drain the water from the rice. Add the soaked rice and poha to the same grinder. Grind to a slightly coarse batter, adding water as needed. It should not be perfectly smooth like the dal batter.
- Add the rice batter to the pot with the dal batter. Mix them together with your clean hands. This helps in initiating fermentation.
TIPGrinding the dal until it's very fluffy incorporates air, which is crucial for soft idlis. The batter should increase in volume.Ferment the batter.
Cover the pot with a lid (do not seal it tightly) and place it in a warm, dark place to ferment for 8 to 12 hours. A conventional oven with the light on works well. The batter will rise and become bubbly and frothy.
TIPIn colder climates, fermentation can take longer. The batter should nearly double in volume and have a pleasant sour aroma.Prepare the batter and steamer.
- Once fermented, gently stir the batter. Do not over-mix, as this will deflate the air bubbles.
- Add salt and mix gently until just combined.
- Prepare your idli steamer by adding 1-2 cups of water to the bottom pot and bringing it to a boil.
- Lightly grease the idli plates with a little oil.
Steam the idlis.
Pour the batter into the greased molds, filling them about 3/4 full. Place the idli stand into the steamer pot with the boiling water. Cover and steam on medium-high heat for 10-12 minutes.
TIPTo check if the idlis are done, insert a toothpick or knife into the center. It should come out clean.Rest and demold the idlis.
Turn off the heat and let the idli stand remain in the steamer for 5 minutes. This prevents them from becoming sticky. Carefully remove the stand from the pot.
Serve the idlis hot.
Use a wet spoon or knife to gently scoop the idlis out of the molds. Serve immediately with hot sambar and your favorite chutney.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Always use idli rice (parboiled rice) for the best texture; regular raw rice can result in hard idlis.
- 2Do not add salt before fermentation, as it can slow down the process. Add it just before steaming.
- 3The consistency of the batter is key. It should be thick but pourable, similar to pancake batter.
- 4Fermenting with your hands to mix the batter introduces beneficial wild yeast which aids fermentation.
- 5If you have leftover batter, store it in an airtight container in the refrigerator for up to 3 days.
- 6Ensure your steamer has enough boiling water before placing the idli stand inside to ensure even cooking.
Adapt it for your goals.
Quick
For an instant version, use 1 cup of rice flour and 1/2 cup of urad dal flour. Mix with yogurt and water to form a batter, then add 1 tsp of Eno fruit salt just before steaming.
healthyHealthy
Add 1/2 cup of finely grated carrots, beets, or chopped spinach to the batter before steaming for added nutrients and color.
high proteinHigh protein
For a higher protein content, adjust the rice to dal ratio to 2:1. The idlis might be slightly denser but more nutritious.
kid friendlyKid friendly
Use a mini idli mold to create small, bite-sized idlis. You can toss them in a little ghee and mild spices (pod) to make 'podi idli'.
Why this is on our healthy list.
Easily Digestible
The fermentation process breaks down the starches and proteins in the rice and lentils, making idlis very easy to digest and light on the stomach.
Good Source of Protein
Urad dal is a great source of plant-based protein and amino acids, which are essential for muscle repair and overall body function.
Rich in Probiotics
As a fermented food, idli is a natural source of probiotics that promote a healthy gut microbiome, aiding digestion and boosting immunity.
Low in Fat and Calories
Since idlis are steamed and not fried, they are naturally low in fat and calories, making them an excellent choice for a healthy diet and weight management.
Frequently asked questions
Yes, idli is considered very healthy. It is steamed, not fried, making it low in fat and calories. The fermentation process makes it rich in probiotics, which are great for gut health, and also increases the bioavailability of nutrients like B vitamins.