100gm Idly with Sambar
Lunch • India
How to Make 100gm Idly with Sambar (Traditional & Healthy Version)
100gm Idly with Sambar is a quintessential South Indian dish, loved across India for its simplicity, taste, and health benefits. Idly, made from fermented rice (chawal) and urad dal (split black gram), is steamed to soft, fluffy perfection, making it a light yet satisfying meal. Paired with aromatic sambar—a tangy, spicy lentil stew filled with seasonal vegetables and tempered with mustard seeds (rai), curry leaves (kadi patta), and asafoetida (hing)—this combination is a staple in many Indian households, especially for breakfast and lunch. Idly with Sambar holds a special place in Indian culinary culture, often served during festivals like Pongal and celebrated in weddings and traditional South Indian breakfasts. Its mild taste and easy digestibility make it popular among all age groups, from children to elders. The dish is not only delicious, but also rich in proteins, vitamins, and minerals, making it an ideal choice for those seeking a wholesome, nutritious meal. Whether enjoyed in bustling city canteens or prepared lovingly at home, 100gm Idly with Sambar is a symbol of comfort and tradition that transcends regional boundaries.
Ingredients(for 2 medium idlis (approx. 100gm) with 1 cup sambar)
- 1/2 cup Idli rice (chawal) (soaked for 4 hours)
- 1/4 cup Urad dal (split black gram) (soaked for 4 hours)
- 1/4 tsp Fenugreek seeds (methi dana) - optional
- to taste Salt (namak)
- as needed Water (for grinding and steaming)
- 1/4 cup Toor dal (arhar dal) (for sambar)
- 1 cup Mixed vegetables (carrot, drumstick, brinjal, pumpkin, etc.)
- 1 tbsp Tamarind pulp (imli)
- 1 tbsp Sambar powder
- 1/2 tsp Mustard seeds (rai) (for tempering)
- 8-10 leaves Curry leaves (kadi patta)
- a pinch Asafoetida (hing) (for tempering)
- 1 tsp Oil (preferably cold-pressed or coconut oil)
Instructions
- 1
Rinse and soak idli rice, urad dal, and methi dana separately for at least 4 hours. Drain water and grind into a smooth batter, adding water gradually. Mix well and add salt. Let it ferment overnight or for 8-10 hours until batter doubles.
10 minutes
Ferment the batter in a warm place for best results.
- 2
Grease idli moulds lightly with oil. Pour the fermented batter into moulds and steam in an idli cooker or steamer for 10-12 minutes on medium heat.
12 minutes
Do not overfill moulds; idlis need space to rise.
- 3
Cook toor dal with water in a pressure cooker until soft (2 whistles). Mash and set aside.
10 minutes
Adding a pinch of turmeric (haldi) enhances color and nutrition.
- 4
In a kadhai, heat oil. Add mustard seeds, hing, and curry leaves for tempering. Add chopped vegetables and sauté for 2-3 minutes.
4 minutes
Cut vegetables evenly for quicker and uniform cooking.
Why This Dish is Healthy
This dish is a healthy choice because it is steamed and uses minimal oil, preserving nutrients. The combination of rice and dal makes a complete protein, ideal for vegetarians. Sambar adds more protein, fiber, and micronutrients from legumes and vegetables. The fermentation process in idlis supports digestive health, and the low glycemic index makes it suitable for weight management and diabetes care.
100gm Idly with Sambar is low in fat and rich in complex carbohydrates from fermented rice and dal, aiding sustained energy release. Fermentation increases bioavailability of B vitamins and gut-friendly probiotics. Sambar, made with toor dal and diverse vegetables, provides plant-based protein, fiber, iron, potassium, vitamin C, and antioxidants. The minimal oil content and steaming method make this meal cholesterol-friendly and suitable for most diet plans.
Pro Tips
- 💡Tip 1: For softer idlis, use a wet grinder instead of a mixer grinder for batter.
- 💡Tip 2: Always ferment the batter in a warm place, especially in winter.
- 💡Tip 3: Add a pinch of sugar to the batter to speed up fermentation in cold weather.
Storage & Serving
Store leftover idlis in an airtight container in the refrigerator for up to 2 days. Sambar can be refrigerated for 2-3 days and reheated before serving. Freeze batter for up to 1 week.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
