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Idli Sambar
South Indian • Vegan
How to Make Idli Sambar (Traditional & Healthy Version)
Idli Sambar is a beloved South Indian breakfast dish that has won hearts across the nation with its subtle flavors and wholesome goodness. Soft, fluffy idlis made from fermented rice and urad dal (split black gram) are paired with a tangy, aromatic sambar, a lentil-based stew bursting with vegetables and traditional Indian spices. The fermentation process not only enhances the taste but also boosts the dish's nutritional profile, making it light on the stomach and easy to digest. This classic comfort food is popular during festivals like Pongal and Diwali, and is often served in homes and tiffin centers across India. The unique combination of protein-rich idlis and fiber-loaded sambar makes this meal a perfect choice for those seeking a balanced Indian breakfast. Whether enjoyed with coconut chutney or a dollop of homemade ghee, Idli Sambar brings together the warmth of Indian spices and the goodness of wholesome ingredients, making it an excellent start to any day.
Ingredients(for 3 medium idlis with 1 katori sambar)
- 1 cup Rice (use sona masoori or parboiled rice)
- 1/4 cup Urad dal (split black gram)
- 1/2 tsp Fenugreek seeds (methi)
- 1/2 cup Toor dal (split pigeon peas for sambar)
- 1 cup Mixed vegetables (carrot, drumstick, brinjal, pumpkin, beans)
- 2 tbsp Tamarind pulp (imli)
- 2 tbsp Sambar powder (homemade or store-bought)
- 1 tsp Mustard seeds (rai)
- 10-12 Curry leaves (kadi patta)
- 1/4 tsp Hing (asafoetida)
- to taste Salt
- 1 tbsp Oil (preferably cold-pressed or coconut oil)
Instructions
- 1
Wash and soak rice, urad dal, and fenugreek seeds separately for 4-6 hours. Grind them with minimal water to a smooth batter. Mix, add salt, and ferment overnight.
10 minutes
Fermentation time may vary depending on weather; batter should double in volume.
- 2
Grease idli moulds with a drop of oil. Pour the batter into moulds and steam in an idli steamer or pressure cooker (without whistle) for 10-12 minutes.
12 minutes
Insert a toothpick to check doneness; it should come out clean.
- 3
Wash and pressure cook toor dal with turmeric and a little water for 3 whistles. Mash the dal well.
8 minutes
Adding a few drops of oil to dal while cooking makes it softer.
- 4
In a kadhai, heat oil. Temper mustard seeds, curry leaves, and hing. Add chopped vegetables, sauté for 2-3 minutes.
5 minutes
Cut vegetables uniformly for even cooking.
Why This Dish is Healthy
This dish is ideal for health-conscious individuals as it is steamed, low in fat, and free from cholesterol. The combination of lentils and rice provides essential amino acids, while the addition of vegetables boosts micronutrients. Idli Sambar keeps you full for longer and helps in maintaining energy levels throughout the morning, making it a smart choice for weight management and an active lifestyle.
Idli Sambar is a powerhouse of nutrition, offering a balanced mix of complex carbohydrates, plant-based protein, and dietary fiber. Fermented idlis enhance gut health and promote better nutrient absorption. Sambar, loaded with seasonal vegetables, is rich in vitamins A, C, and minerals like potassium and iron. The use of minimal oil and zero refined flour makes this breakfast light yet satiating, suitable for all age groups.
Pro Tips
- 💡Tip 1: Always ferment the batter overnight for softer, fluffier idlis.
- 💡Tip 2: Use fresh sambar powder for the most aromatic flavor.
- 💡Tip 3: Add a pinch of hing (asafoetida) for authentic South Indian aroma and digestion.
Storage & Serving
Idlis can be stored in an airtight container in the refrigerator for up to 2 days and reheated by steaming. Sambar can be refrigerated for 2-3 days; gently reheat before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 240.0 kcal |
| Protein | 8.0 g |
| Carbohydrates | 44.0 g |
| Total Fat | 4.0 g |
