Idli: a soft, steamed cake made from a fermented batter of rice and urad dal.
Idli and your health
Steaming means idli needs almost no oil, so it's one of the lightest breakfasts in Indian cooking.
Fermentation is when bacteria and yeast break down some of the sugars and starches in a food. That can:
- change its taste, texture and nutrition
- make it easier to digest
Because idli is still mostly rice, though, the plate you build around it decides how full you feel and how your blood sugar responds.
How to have idli
Have idli with a generous bowl of sambar for dal and vegetables, and a little coconut or tomato chutney.
How much:
- Two or three idlis with sambar makes a balanced meal for most people.
- Piling on extra idlis with lots of chutney and ghee podi adds up quickly.
For more fibre and protein, try idlis made with:
- a higher share of dal
- millets or oats
Homemade batter lets you control the salt, so taste before adding more.
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Checked against: Cleveland Clinic: 8 Fermented Foods To Add to Your Diet. General information, not medical advice.
Related words
Fermented foodsProbioticsGlycemic indexPulsesPortion size
Counting it? Calories in idli, per serving.
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