Recipes · Indian · Breakfast
Idli (South Indian Steamed Rice Cakes)
One serving has 269 kcal and 9 g protein, and at least a fifth of a woman's daily need of manganese (50%), folate (43%), copper (36%), thiamin (34%), iron (22%) and magnesium (22%). Ready in 735 minutes.
- Preparation: 720 min
- Cooking: 15 min
- Makes: 1 serving (76 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 55 g Rice, white, long-grain
- 20 g Urad dal, dried
- 1 g Salt
Method
- Soak the rice and urad dal separately in plenty of water for 4-6 hours.
- Drain and grind each to a smooth, thick batter, then combine them with the salt.
- Cover and leave in a warm place to ferment for 8-10 hours, or overnight, until the batter has roughly doubled and looks airy.
- Gently stir the batter (do not deflate it too much) and spoon into a greased idli mould.
- Steam over boiling water 10-12 minutes until a toothpick comes out clean; rest 2 minutes before unmoulding.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 269 kcal | 13% |
| Carbohydrates | 55.8 g | |
| Water | 8.6 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 9 g | 19% |
| Tryptophan | 0.1 g | |
| Threonine | 0.32 g | |
| Isoleucine | 0.43 g | |
| Leucine | 0.74 g | |
| Lysine | 0.48 g | |
| Methionine | 0.17 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.52 g | |
| Histidine | 0.23 g | |
| Fat | 0.69 g | |
| Monounsaturated | 0.13 g | |
| Polyunsaturated | 0.31 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.09 g | |
| Saturated | 0.12 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 43.2 mg | 4% |
| Copper | 0.32 mg | 36% |
| Iron | 3.9 mg | 22% |
| Magnesium | 67.2 mg | 22% |
| Manganese | 0.9 mg | 50% |
| Phosphorus | 139 mg | 20% |
| Potassium | 260 mg | 6% |
| Selenium | 9.9 µg | 18% |
| Sodium | 398 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.74 mg | 15% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 170 µg | 43% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 3.2 mg | 1% |
| Vitamin A | 0.2 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0.06 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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