Idly with Sambar
South Indian • Vegan
How to Make Idly with Sambar (Traditional & Healthy Version)
Idly with Sambar is a classic South Indian breakfast and snack, celebrated for its lightness, flavor, and nutritional value. Originating from Tamil Nadu and popular across Karnataka, Andhra Pradesh, and Kerala, this vegetarian dish combines soft, steamed rice cakes (idly) with a hearty, spiced lentil and vegetable stew (sambar). The idly batter, made from fermented rice (chawal) and urad dal (split black gram), lends the idly its signature fluffiness and mild, tangy taste. Sambar, simmered with tuvar dal (arhar dal) and fresh vegetables, is infused with a blend of aromatic spices and tamarind for a wholesome, zesty accompaniment. Idly with Sambar is more than just a meal—it's a part of daily life in South India and a staple during festivals like Pongal and Tamil New Year. Loved for its simplicity, this dish is gentle on the stomach, gluten-free, and naturally vegetarian, making it a popular choice for all age groups. Its balanced profile of protein, complex carbohydrates, and essential micronutrients makes it a perfect addition to a healthy Indian diet. Whether enjoyed at home or in a traditional Udupi restaurant, idly with sambar is synonymous with comfort and nourishment.
Ingredients(for 3 idlies with 1 bowl sambar per person)
- 1 cup Rice (chawal) (short-grain rice preferred)
- 1/4 cup Urad dal (split black gram)
- 1/2 tsp Fenugreek seeds (methi dana)
- 1/2 cup Tuvar dal (arhar dal) (for sambar)
- 1 cup Mixed vegetables (carrot, drumstick, pumpkin, brinjal, etc.)
- 1 medium Onion (sliced)
- 1 medium Tomato (chopped)
- 1 tbsp Tamarind pulp (imli)
- 2 tsp Sambar powder (homemade or store-bought)
- 1/2 tsp Mustard seeds (rai) (for tempering)
- 8-10 Curry leaves
- 2 tsp Oil (cold-pressed or filtered)
- to taste Salt
Instructions
- 1
Wash rice and urad dal separately. Soak rice with fenugreek seeds and urad dal in enough water for 6-8 hours or overnight.
5 minutes
Use filtered water for soaking to enhance fermentation.
- 2
Grind soaked urad dal to a smooth, fluffy batter. Grind rice to a slightly coarse texture. Mix both batters with salt, cover, and ferment in a warm place for 8-10 hours.
8-10 hours (fermentation)
Proper fermentation ensures soft, spongy idlies.
- 3
Pour fermented batter into greased idly plates. Steam in an idly cooker or steamer for 10-12 minutes on medium flame.
12 minutes
Do not overfill; batter expands while steaming.
- 4
For sambar, pressure cook tuvar dal with turmeric until soft. Mash and set aside.
10 minutes
Add a few drops of oil while cooking dal for smoother texture.
Why This Dish is Healthy
This dish is a wholesome, low-calorie option ideal for weight management and diabetes care. With minimal oil and no refined flour, idly with sambar is easy on the stomach, supports sustained energy release, and helps maintain healthy blood sugar levels. The inclusion of legumes, fresh vegetables, and natural spices makes it suitable for all ages and a valuable part of a balanced Indian diet.
Idly with sambar offers a balanced meal rich in protein, dietary fiber, and essential micronutrients. Idlies are steamed, not fried, making them low in fat and easy to digest. Urad dal and rice provide complex carbohydrates and plant-based protein, while sambar delivers additional protein, vitamins A and C, iron, potassium, and antioxidants from the variety of vegetables. The fermentation process enhances B-vitamins and probiotic content, supporting gut health.
Pro Tips
- 💡Tip 1: Always ferment the batter in a warm place for soft, fluffy idlies.
- 💡Tip 2: Use a mix of vegetables to increase sambar's nutritional value.
- 💡Tip 3: Steaming idlies instead of frying keeps them light and healthy.
Storage & Serving
Store leftover idly in an airtight container in the refrigerator for up to 2 days. Sambar stays fresh in the fridge for 2-3 days. Reheat idlies by steaming for a few minutes for best texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
