Idli is a popular and nutritious breakfast dish that originates from South India. Made from a fermented batter of rice and lentils, idli is a versatile dish that can be enjoyed at any time of day. This steamed cake-like dish has been a staple in the Indian diet for centuries, and with good reason – it offers numerous health benefits. On the World Idli Day, let’s read about the amazing health benefits of Idli.
One of the most significant benefits of idli is that it is an easily digestible food. The fermentation process breaks down complex carbohydrates and proteins, making them more accessible to the body. The probiotic bacteria present in the fermented batter also help to improve gut health and aid in digestion. This makes idli an excellent option for those with digestive issues or sensitive stomachs.
Idli is also a low-calorie food, making it a great option for those looking to maintain or lose weight. One idli has only around 40 calories, making it a great choice for a healthy breakfast or snack. The combination of rice and lentils provides a balanced mix of carbohydrates, protein, and fiber, which helps to keep you feeling full and satisfied for longer.
The fermentation process used to make idli also enhances the nutritional value of the dish. It increases the bioavailability of essential nutrients like iron, calcium, and vitamin B complex, making them more easily absorbed by the body. This makes idli an excellent choice for those looking to improve their nutrient intake and overall health.
Idli is also a gluten-free and vegan-friendly dish, making it suitable for those with dietary restrictions. It is a great alternative to traditional wheat-based breakfast options like bread and cereal.
In addition to being a nutritious food, idli is also a delicious one. It is traditionally served with chutneys and sambar, which are made from a combination of fresh herbs, spices, and vegetables. These condiments not only add flavor to the dish but also provide additional nutrients and health benefits.
In conclusion, idli is a healthy, nutritious, and delicious food that offers numerous health benefits. Its easy digestibility, low-calorie count, and high nutrient content make it an excellent choice for breakfast or as a snack. Whether you are looking to improve your digestive health, maintain a healthy weight, or simply enjoy a tasty meal, idli is a perfect choice.
Here is how to prepare authentic Idli
Preparing the best idli requires some attention to detail and patience, but it is a simple and straightforward process. Here’s a step-by-step guide on how to make the perfect idli:
- 2 cups of parboiled rice
- 1 cup of urad dal (black gram lentils)
- Salt to taste
- A blender or wet grinder
- Idli molds
- Steamer or pressure cooker
- Rinse the rice and dal separately a few times until the water runs clear. Soak them in enough water for at least 6 hours or overnight.
- Drain the water and grind the rice and dal separately into a fine paste using a blender or wet grinder. Add water as needed to achieve a smooth and fluffy batter.
- Combine the rice and dal batter in a large mixing bowl and add salt to taste. Mix well with a spoon or spatula, and cover the bowl with a lid or plastic wrap.
- Allow the batter to ferment overnight or for 8-10 hours in a warm place. The batter should double in volume and become slightly sour.
- Once the batter is fermented, give it a good mix with a spoon or spatula.
- Grease the idli molds with oil or cooking spray and pour the batter into each mold, filling it about ¾ of the way.
- Place the idli molds in a steamer or pressure cooker and steam for about 10-12 minutes on medium-high heat. Check the idlis with a toothpick or fork – if it comes out clean, the idlis are ready.
- Remove the idli molds from the steamer or pressure cooker and allow them to cool for a few minutes before gently removing the idlis with a spoon or knife.
Your perfect idlis are ready to be served with chutney and sambar! Enjoy your healthy and delicious meal.