South Indian steamed rice-and-lentil cakes — made from a fermented batter of soaked rice and black lentils, steamed in round moulds to produce light, spongy, protein-rich cakes eaten for breakfast with sambar and chutneys.
Ancient and perfectly designed
Idli are among the world’s most nutritionally efficient breakfast foods: the 3:1 rice-to-lentil ratio provides complex carbohydrates and complete protein in a single food. The fermentation step (8–12 hours at room temperature) increases the bioavailability of B vitamins, reduces anti-nutrients like phytic acid, and produces the characteristic slight tanginess. The earliest known reference to idli appears in the Kannada text Vaddaradhane (920 CE).
The fermentation
Soaked rice and urad dal are ground to separate pastes, then mixed and left to ferment overnight. The wild yeast and lactobacillus bacteria present in the environment (especially in humid South Indian kitchens) produce carbon dioxide, which leavens the batter. The resulting spongy texture happens without any added leavening agent.
Steaming
The fermented batter is poured into greased round moulds (idli plates) stacked in a steamer. Steam rises through holes in each plate, cooking the batter from below. The idli are ready in 10–12 minutes when a toothpick inserted in the centre comes out clean.
Serving tradition
Idli are served with:
- Sambar — a tamarind-lentil vegetable broth, slightly sour and spiced with mustard, curry leaves, and dried red chillies
- Coconut chutney — fresh coconut blended with green chilli, ginger, and tempered with mustard seeds and curry leaves
- Gunpowder (podi) — a coarse dry chutney of lentils and dried chillies to dip idli into with ghee
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Idli starts with I . Browse other foods along the same letter.
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