Delicious and Healthful Recipes

South Indian cuisine is celebrated worldwide for its hearty, nutritious, and flavorful dishes. Among its most cherished staples are Idli and Dosa, fermented rice-and-lentil-based dishes that are not only incredibly tasty but also offer a plethora of health benefits. The freshly prepared Peanut Chutney and Tomato-Mint Chutney further elevate the flavours while adding nutrient-rich layers to your meal. Let’s explore the health benefits of each component and how they work together to create a wholesome delicacy.

Idli and Dosa Base: Fermented Goodness

The base for both idlis and dosas is made using simple ingredients, such as matta broken rice, urad dal chilka (split black gram with skin), and fenugreek seeds. The fermentation process is the star of this dish, making the batter fluffy, tangy, and teeming with beneficial microbes.

Health Benefits of Idli and Dosa Base:

1. Rich in Nutrients:

• Matta rice is a type of red rice that retains its bran layer, making it rich in fibre, vitamins, and minerals such as iron, magnesium, and calcium.
• Urad dal chilka (split black lentils with the skin) is a powerhouse of protein and dietary fibre. It’s especially beneficial for vegetarians as a plant-based protein source rich in amino acids.

1. Promotes Digestive Health:

• The fermentation process creates probiotics, healthy bacteria that aid in better digestion and improve gut flora. These probiotics can help alleviate bloating, constipation, and indigestion.

1. Low-Calorie and Gluten-Free:

• Both idlis and dosas are naturally gluten-free, making them an excellent option for those with gluten intolerance or celiac disease.
• Idlis, in particular, are steamed, using minimal oil, making them lower in calories and ideal for weight management.

1. Sustained Energy:

• The combination of rice (a carbohydrate source) and lentils (a protein source) provides balanced macronutrients, keeping you energised throughout the day.

1. Fenugreek Boost:

• Fenugreek seeds in the batter not only enhance its flavour but also bring a host of health benefits, including improved digestion, blood sugar regulation, and anti-inflammatory properties.

Peanut Chutney: Creamy and Protein-Packed

The Peanut Chutney is a delicious blend of roasted peanuts, dried red chillies, garlic, ginger, tamarind powder, and a hint of asafoetida (hing). This earthy, creamy chutney pairs beautifully with both idlis and dosas while adding a dose of essential nutrients.

Health Benefits of Peanut Chutney:

1. Protein Powerhouse:

• Peanuts are an excellent source of plant-based protein, which helps with muscle repair, growth, and overall energy production.

1. Heart-Healthy Fats:

• Roasted peanuts provide monounsaturated and polyunsaturated fatty acids that support heart health by lowering bad cholesterol levels.

1. Rich in Antioxidants:

• The presence of red chillies, ginger, and garlic adds antioxidants that combat oxidative stress, reduce inflammation, and boost immunity.

1. Digestive Aid:

• Asafoetida (hing) is known for its digestive properties, which help reduce gas, bloating, and discomfort.

1. Flavour with Weight Management:

• Despite its rich taste, the healthy fats and protein in this chutney make it satisfying and can help curb hunger pangs.

Tomato and Mint Chutney: Tangy and Refreshing

A vibrant Tomato and Mint Chutney is a beautiful medley of diced tomatoes, fresh mint, and a fragrant tempering made with dals (chana dal and urad dal), spices like cumin and fenugreek seeds, and aromatics including ginger and garlic. This chutney adds a tangy and refreshing note to the meal.

Health Benefits of Tomato and Mint Chutney:

1. Boosts Immunity:

• Tomatoes are rich in vitamin C and antioxidants, such as lycopene, which help boost the immune system and may reduce the risk of chronic diseases.

1. Aids Digestion:

• Mint is well-known for its digestive benefits, which include soothing the stomach and preventing issues such as bloating and indigestion.

1. Rich in Dietary Fibre:

• The dals (chana dal and urad dal) in the recipe add protein and dietary fiber, promoting a feeling of fullness and supporting gut health.

1. Hormonal Balance:

• Fenugreek seeds in the tempering are known to improve hormonal health, especially for women, and can help stabilise blood sugar levels.

1. Anti-Inflammatory Properties:

• Garlic and ginger provide anti-inflammatory and antimicrobial benefits, helping to reduce inflammation and support a healthy immune system.

1. Low-Calorie Flavour:

• This chutney is naturally low in calories, yet packed with essential nutrients, making it a guilt-free accompaniment.

Putting It All Together: Why This Meal is a Perfect Choice

The combination of idlis and dosas with Peanut Chutney and Tomato-Mint Chutney is a complete meal that is as nutritious as it is delicious. Here’s why it’s an excellent meal choice:

1. Balanced Macronutrients:

• Dosa offers a good balance of carbohydrates and protein, while the chutneys provide healthy fats and additional protein, resulting in a perfectly balanced meal.

1. Gut-Friendly Meal:

• The fermentation in idli/dosa, along with the use of gut-friendly spices like asafoetida, promotes digestion and boosts gut health.

1. Antioxidant-Rich:

• The fresh herbs (mint), garlic, chillies, and tomatoes in the chutneys infuse this meal with antioxidants that support overall health and fight free radicals.

1. Weight Management-Friendly:

• With its low-calorie and high satiety factor, this meal can help with weight management while keeping you energised.

1. Suitable for All:

• This meal is naturally vegetarian, gluten-free, and can be adapted to suit vegan diets (replace hing with a vegan-friendly seasoning).

Cooking Tips for Perfect Idlis and Dosas

• Soak the matta rice, urad dal, and fenugreek seeds for 4-6 hours before grinding into a smooth batter.
• Allow the batter to ferment overnight in a warm place until it doubles in volume. This process creates the softest idlis and crispiest dosas.
• Use a well-seasoned non-stick or cast-iron tava (griddle) to make golden, paper-thin dosas.

Whether you’re looking for a hearty breakfast, a light lunch, or a nutritious dinner, Idli and Dosa with Peanut and Tomato-Mint Chutneys is an excellent choice. Packed with flavour, high in nutrients, and made from simple, wholesome ingredients, this classic South Indian meal is proof that healthy eating can also be satisfying and delicious.

Idli & Dosa with Chutneys

Catherine Barclay

A WFPB version of the traditional South Indian breakfast, consisting of Idlis, dosa, chutneys and a sambar soup.

A big shout out to Valli Ponnapalli and his wife for introducing me to this excellent breakfast, and to Kavita Upadhyay for helping me source the WFPB ingredients.

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Course Breakfast, Main Course

Cuisine Indian

Ingredients

  

Idli and Dosa Base

• 2 cups mtta broken rice
• ½ cup urad dhal chilka
• 1 tsp fenugreek seed

Peanut Chutney

• 1 cup peanuts
• 4-5 dried red chillis dessed and dice
• 1 inch fresh ginger diced
• 5-6 cloves garlic minced
• ¼ cup brown onion diced
• 1 pinch hing (asafoetida)
• ½ tsp tamarind powder

Tomato and Mint Chutney

• 1 tbsp chana dal
• 1 tbsp urad dal
• 1 tsp cumin seed
• ¼ tsp fenugreek seed
• 4 red chillis deseeded and diced
• 1 brown onion diced
• 5 garlic cloves minced
• 1 knob fresh ginger diced
• 2 tomatos diced
• pinch tamarind powder
• 1 cup mint

Instructions

 

Idli Instructions

• Wash the rice and dhal separately until the water is clear.
• Place the rice in a bowl with the fenugreek seed and cover with water, leave to soak for 4-6 hours.
• Put the dhal into a separate bowl, cover it with water and leave to soak for the same amount of time.
• Drain the dhal and grind in a blender, adding small amounts of water at a time, until it is a fine paste. Set aside.
• Drain and grind the rice with a cup of water until it is a coarse paste.
• Combine both the dhal and rice in a large bowl, adding a 1/2 cup of water to make a batter that is not too thick or thin.
• To ferment, place the bowl in a warm place (I used our hot water cupboard) overnight.
• Next morning, give the batter a quick mix, then spoon evenly into the idli moulds. I have purchased a stainless steel idli stand with four plates.
• In an electric pressure cooker, preheat 1/2 cup water in saute mode, before adding in the idle stand, close the lid but keep the vent open. Use manual mode to steam for 12 mins.
• Remove from the pressure cooker, and wait 5 mins before using a sharp knife to scoop out the idlis.
• Serve immediately with chutney of your choice and a sambar.

Dosa Instructions

• Follow the same instructions of Idli's 1-7
• Heat a nonstick frypan.
• Scoop a heaped tablespoon of the batter and pour it into the centre of the pan.
• Use the back of the spoon to spread the batter outwards to form a thin crepe.
• Cook for a minute then flip and cook for a further minute.
• Remove from pan and place on a plate, repeat until all the batter is used.
• Serve it immediately with your favourite chutney and sambar.

Peanut Chutney Instructions

• Cook peanuts in an air fryer for 15 mins (tossing occasionally) or in the oven, dry roast for 10 mins at 180°C (shaking occasionally).
• In a frying pan, dry fry, with a small amount of water, the red chillies, ginger and garlic for five minutes.
• Add all to a tray and allow to cool.
• Transfer all ingredients to a blender and blend with a small amount of water until smooth.

Tomato and Mint Chutney Instructions

• In a non-stick frying pan, dry fry the dals, cumin fenugreek seeds, and chilli with a bit of water.
• Add in the onion, garlic and ginger. Saute until the onion is translucent.
• Next add the tomato and tamarind, cook covered until tomato is soft.
• Remove from heat and allow to cool.
• Move all ingredients, including mint, into blender and blend until smooth, adding small amounts of water if needed.

Keyword dosa, Idli, plant-based, southern indian cuisine, vegan, wfpb

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