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Health Benefits Of Rice Idli And Sambhar

Idli is most popular and healthy south Indian food its prepared after the soaking parboiled rice and urad dal soaked overnight and ground to make a batter.  This better is fermented overnight to make fluffy soft nutritious idli for breakfast and snacks. Mostly hospitals serve idli to patients for breakfast. Having idlli in the diet is healthy option or easy to digest. The fermentation process breaks down the protein and minerals which make them soluble and easy to digest.  Idli does not contain too much calories.

Health benefits of idli sambhar

1. Rich in fibre

Idli is best food for the diet, idli contains good amount of protein, carbohydrate, fibre while sambhar contains a lot of vegetables, this meal is a complete healthy and delicious meal also keeps fuller for longer hours.

2. Aids weight loss

Idli does not contains oil and because it is steamed in such a proportion so as to serve delicious meal to make stomach full for longer.  It contains various health benefits and rich in nutrients thats why it’s also consider in breakfast options. Including this puffy rice in diet will helps in weight loss. 

3. Easily digestible

Rice idli and sambhar is easy todigest and simple to metabolize. Fermented food that improved minerals and vitamins break down in bodies, assisting the digestive process

Nutritional value of Idli sambhar

Calories from Fat 18

Calories 304

3% Total Fat 2g

1% saturated fat

0% cholesterol 0mg

18% sodium 427 mg

19% Potassium 651mg

20% Total Carbohydrates 61 g

How to make Idli Sambhar?

Idli Ingredients:-

1 cup soaked rice in water for 4-5 hours

½ cup urad dal soaked in water for same time

Salt according to taste


  • Grind rice and dal separately and then mix it together to form a fine paste, keep it aside for at least four hours for fermentation
  • Take a pressure cooker, put on heat, add one and half glass of water and cover with lid without whistle.Meanwhile grease Idli mould with oil and put batter on it and place it inside cooker properly, close the lid when it starts steaming, put the flame low and cook it for six minutes
  • Take out Idlies and serve it hot with Sambhar and green chutney or coconut chutney

Sambhar ingredients: 

  • Toor dal
  • Mustard seeds
  • Fenugreek seeds
  • Curry leaves
  • Hing
  • Dried red chillies 
  • Onions
  • Beans
  • Drumsticks 
  • Tomatoes
  • Turmeric powder 
  • Sambhar masala
  • Tamarind pulp
  • Coriander leaves


  • Start off with cleaning and washing the toor dal. Then, add washed and strained dal in pressure cooker along with 2 cups of water and pressure cook until done. Once dal is done, mash it and set it aside
  • In another pot, heat oil
  • Once the heats up, add mustard seeds and fenugreek seeds fry until just aromatic. Ensure not to burn the seeds
  • Add curry leaves and dried red chillies and fry for few seconds. Then, add hing (asafoetida) and mix
  • Add sambar onions (pearl onions/shallots) and sauté on high for a minute or 2 until soft
  • Now, add the vegetables and sauté on high for a minute
  • Add chopped tomatoes and sauté on high for another 2-3minutes
  • Then, add turmeric powder, red chilli powder, sambar powder and mix. Sauté on medium heat for a minute. Take care not to burn the masalas
  • Now, add boiled and mashed dal and salt along with a cup of water and bring it to a boil
  • Add tamarind pulp, chopped coriander leaves and some more water depending upon the consistency you need
  • Mix everything and simmer until vegetables are cooked through but intact. I simmer it for good 8-10 minutes to bring out the flavours to the fullest
  • Dish out and serve hot sambar with steaming hot idli or vadas or steamed rice.


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