Idli with quick sambar

Idli with sambar is one of those meals that feels light but keeps you going for hours. The steamed idli is easy on the stomach, and the dal and vegetables in the sambar do the real work of filling you up. This recipe pairs soft idlis with a quick, no-fuss vegetable sambar made in a pressure cooker.

Why it helps

An idli on its own is mostly rice, so it digests quickly. Pair it with a proper katori of sambar and the picture changes. The tur dal brings protein, the vegetables bring fibre, and together they slow the meal down so your energy stays steady instead of spiking and crashing. It is a far better start than idli with only chutney. More filling breakfast ideas

Ingredients (serves 3)

For the idlis:

• 3 cups ready idli batter (from the market or your own fermented batter)
• A little oil or ghee to grease the moulds

For the quick sambar:

• 1/2 cup tur dal, rinsed
• 1 cup chopped vegetables (drumstick, pumpkin, carrot, beans, whatever is at home)
• 1 small onion and 1 small tomato, chopped
• 1 tablespoon sambar powder
• Small lemon-sized ball of tamarind, soaked in warm water
• 1 teaspoon oil, 1/2 teaspoon mustard seeds, a few curry leaves, a pinch of hing
• Salt to taste

Method

1. Pressure cook the tur dal with the chopped vegetables, onion, tomato, turmeric and enough water for 3 whistles. Let the pressure release.
2. While the dal cooks, grease the idli moulds, pour in the batter and steam for 10 to 12 minutes. Rest for 2 minutes before removing.
3. Mash the cooked dal lightly with the back of a ladle. Add the tamarind water, sambar powder and salt.
4. Simmer the sambar for 5 to 7 minutes until it smells done and thickens slightly. Add water if it feels too thick.
5. In a small pan, heat the oil and crackle the mustard seeds, curry leaves and hing. Pour this tadka over the sambar.
6. Serve 3 to 4 idlis per person with a generous katori of sambar, and chutney if you like.

Make it your own

• Making batter at home? Soak rice and urad dal separately, grind, and ferment overnight. Weekend batter lasts the week in the fridge.
• Try oats idli for a change that steams just as soft.
• Add extra drumstick or lauki to the sambar to stretch it into a light dinner with no extra effort.

Enjoy it as part of the CurviCare Plate, or browse more easy recipes.