Idli

Good nutritional profile

Steamed South Indian cakes of fermented rice and urad dal batter.

Idli — photo 1

Idli are soft steamed cakes from South India made from a batter of ground rice and urad dal fermented overnight, steamed in molds and served with sambar and coconut chutney. Three idlis (about 120 g) have around 180 kcal, 6 g protein and under 1 g fat, but they are mostly starch with a moderately high glycemic index. Serving them with sambar adds protein and fiber.

Macronutrients Distribution

Protein: 4.9g (13.4%)
Fat: 0.7g (1.9%)
Carbs: 31g (84.7%)
Fiber: 1.8g

Basic Nutritional Info

NutrientValueDV
Protein4.9g8.8%
Fat0.7g1.0%
Carbs31g10.3%
Simple Sugars10.85gEstimate
Complex Carbs18.35gEstimate
Fiber1.8g7.2%
Water62g2.5%
Calories1516.7%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
69

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.14g0.7%
Monounsaturated0.13g0.5%
Polyunsaturated0.32g2.5%
Omega-30.096gEstimate
Omega-60.224gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C0mg
Vitamin E0.02mg
Selenium6.92mcg

Vitamins

VitaminAmountUnitDV
vitamin A0.092mcg0.0%
vitamin B10.073mg6.1%
vitamin B20.036mg2.8%
vitamin B31.44mg9.0%
vitamin B60.126mg7.4%
vitamin B917.2mcg4.3%
vitamin B120mcg0.0%
vitamin C0.004mg0.0%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.023mg0.2%
vitamin K0.364mcg0.3%

Minerals

MineralAmountUnitDV
calcium38mg3.8%
iron1.07mg5.9%
magnesium36.4mg9.1%
phosphorus85.9mg12.3%
potassium155mg6.0%
sodium362mg15.7%
zinc0.664mg6.0%
copper0.195mg21.7%
manganese0.475mg20.7%
selenium6.92mcg12.6%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 130mg18.6%114%
Isoleucine 237mg16.9%111%
Leucine 416mg15.2%96%
Lysine limiting239mg11.4%70%
Methionine 165mg15.7%101%
Phenylalanine 421mg24.1%145%
Threonine 174mg16.6%98%
Tryptophan 59mg21.1%126%
Valine 290mg15.9%102%

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Breakfast Difficulty: Medium Servings: 8 Total: 55 min

Ingredients

  • Idli rice or parboiled rice 300 g
  • Whole skinned urad dal 100 g
  • Fenugreek seeds 1/2 tsp
  • Cold water, for grinding 400 ml
  • Salt 1 1/2 tsp
  • Vegetable oil, for greasing 1 tsp
Prep
30 min
Cook
25 min

Instructions

  1. 1

    Rinse the rice and soak it for 5-6 hours. Separately rinse the urad dal with the fenugreek seeds and soak for 5-6 hours.

  2. 2

    Drain the dal and grind it with about 150 ml of the cold water into a very smooth, fluffy batter, then transfer it to a large bowl.

  3. 3

    Drain the rice and grind it with the remaining 250 ml water into a slightly coarse batter, like fine semolina. Add it to the dal with the salt and mix well by hand for 1 minute.

  4. 4

    Cover and leave in a warm place (26-32C) for 8-12 hours until the batter has doubled and smells slightly sour.

  5. 5

    Grease the idli molds with oil, stir the batter gently and fill each cavity three-quarters full.

  6. 6

    Bring 2-3 cm of water to a boil in a steamer or a pressure cooker without its weight, put in the stand and steam over medium heat for 10-12 minutes, until a toothpick comes out clean.

  7. 7

    Rest for 3 minutes, scoop the idlis out with a wet spoon and serve hot with sambar and coconut chutney.