Ayurveda Breakfast – Iddli or Savory rice cake

Ayurveda advises to have a healthy breakfast after a long fast at night. It should always be remembered that you are not supposed to skip your breakfast. On days you are too busy to cook a meal for breakfast, you can opt for stewed apples or pear or a healthy bowl of oat meal. 

Here I am giving a healthy option for breakfast called as savory rice cake or iddli, among the south Indians. India has a rich tradition of spices and healthy food.  

A few iddli facts – 

• Iddli is made up of rice and black lentils

• Now when I say Iddli is made of rice and lentils, do not worry about the calories. Because, it contains 0 fat, saturated fat and cholesterol. It is not fried or cooked in oil, instead made in steam. 

• You will need a specialized mould to prepare iddli, and this mould is placed in a steamer for cooking.

• It is easy to digest and healthy

Ingredients – 

1. 3 cups rice (sona masuri or small white rice)

2. 1 cup black lentils (urad dal)

3. ¼ tsp fenugreek seeds

4. Salt to taste

5. Curry leaves to taste

6. 1.5 cup cooked white rice 

Method of preparation –

1. Wash and Soak rice and lentils separately for at least 4 hours.

2. After 4 hours, grind the lentils and fenugreek seeds together to a fine paste adding very little water. Transfer it in to a vessel.

3. Now grind the rice and cooked rice together in to a coarse paste adding little water.

4. Now mix the rice and lentil paste together. Add in salt. The batter should be thick dropping consistency.

5. Chop the curry leaves and add to batter. Now keep the batter in a warm place for around 8 hours and allow it to ferment. I usually prepare the batter and keep in overnight inside oven for fermentation. 

Though the process looks long, once you plan ahead it is easy to prepare the batter. 

How to make iddlis?

After the batter gets fermented, add one ladle of batter to each iddli mould and steam for about 20 minutes. Yummy iddlis will be ready. Serve warm with coconut chutney or sambar (Vegetables and lentils curry)

Remaining batter can be kept in the refrigerator and can be used for 2-3 days.

Article by Dr Arya Krishna B.A.M.S.