Idli Recipes
Idli, a traditional South Indian delicacy, has ancient roots tracing back to 9th-century Tamil literature. Believed to have evolved from Indonesian fermented dishes, idli became a staple through the combination of rice and urad dal fermentation. Steaming transformed it into a soft, fluffy, and easily digestible meal. Over time, it spread across India, adapting into varieties like rava, ragi, and oats idlis. Renowned as a healthy food, idli is low in fat, rich in protein, and supports gut health due to natural fermentation. Its simplicity, nutrition, and versatility make it a timeless favorite in Indian cuisine and beyond.
Sneha Parikh
10/11/20251 min read
Idli recipes with approximate calorie counts
1. Classic Rice Idli (Fermented)
Calories: ~39 kcal per idli (medium size)
Ingredients:
2 cups idli rice
1 cup urad dal
1 tsp fenugreek seeds
Salt to taste
Preparation:
Soak, grind, and ferment as in the traditional method.
Steam in idli moulds for 10–12 minutes.
✅ Healthy Tips:
Use minimal oil.
Rich in carbs and protein.
Great for a light breakfast.
2. Instant Rava Idli
Calories: ~55 kcal per idli
Ingredients:
1 cup semolina (rava/suji)
¾ cup curd
½ cup water
1 tsp ENO
1 tsp oil
Salt to taste
Preparation:
Mix all ingredients and rest 15 minutes.
Add ENO just before steaming.
Steam for 10 minutes.
✅ Note: Slightly higher calories due to semolina and curd.
3. Oats Idli
Calories: ~50 kcal per idli
Ingredients:
1 cup oats (powdered)
½ cup semolina
¾ cup curd
1 tsp ENO or baking soda
Salt, grated carrot, chopped coriander
Preparation:
Roast oats and semolina lightly.
Mix all ingredients, add water to make batter.
Steam for 10 minutes.
✅ Benefits:
High fiber, good for digestion and weight management.
4. Ragi (Finger Millet) Idli
Calories: ~45 kcal per idli
Ingredients:
1 cup ragi flour
½ cup urad dal
½ cup idli rice
Salt to taste
Preparation:
Soak and grind urad dal + rice.
Mix with ragi flour, ferment overnight.
Steam for 10 minutes.
✅ Benefits:
Rich in calcium and iron.
Ideal for diabetics and weight loss.
5. Brown Rice Idli
Calories: ~42 kcal per idli
Ingredients:
2 cups brown rice
1 cup urad dal
1 tsp fenugreek seeds
Salt
Preparation:
Soak, grind, and ferment as usual.
Steam until fluffy.
✅ Benefits:
More fiber than white rice idli.
Low glycemic index.
6. Vegetable Idli
Calories: ~50–60 kcal per idli
Ingredients:
Standard idli batter
Finely chopped carrots, beans, peas, capsicum
Preparation:
Mix veggies into batter.
Steam as usual.
✅ Benefits:
Adds vitamins, minerals, and texture.