The Story of Idlis

Growing up every South Indian child remembers eating idli in many different ways. Idli is considered healthy, nutritious, and easy on the tummy (digestion); hence, it’s a friend to both mom and child alike. 

Plain idlis with tomato chutney

Traditionally, idli is made of soaked lentils and rice ground and fermented, and ladles of the dough steamed on Idli plates the next day. Many varieties of idlis are made with lentils and different grains in the 4 to 5 southern states of India; namely Tamil Nadu, Kerala, Karnataka, Andhra Pradesh, and Telangana. It became so popular that these days you can eat them all over India as well as abroad.

One of my fondest memories of eating idlis (aka steamed spongy white dumplings by westerners) is with sugar and a ton of ghee (clarified butter) drizzled on it for extra flavor. That sounds good right about now! 

After all these years of making Idli, I was intrigued by a news article on Idli in a science magazine that India has developed a recipe for Idli to be enjoyed by their crew in Space. Idli undergoes a technological makeover as a space food; cool for a traditional mundane food!!

Reading this article made me think about how Idli came into existence? What was its history? I immediately sought help from Google. According to food historian K.T. Achaya, Idli probably arrived in India from present-day Indonesia around 800-1200 CE. The region we now call Indonesia was once ruled by Hindu kings of the Shailendra, Isyana, and Sañjaya dynasties, and cooks accompanying the royals on their visits to India probably brought the recipe along with them. Acharya points out that Indonesian cuisine has a long tradition of consuming fermented and steamed foods, and the Kedli appears to be the closest relative of the Idli. Also supporting the Indonesian origin theory is the close ties between India and Southeast Asia in ancient times, although, with time, the Kedli seems to have disappeared from Indonesian kitchens.

 

However, there’s another twist in the Idli tale. Using references at the Al-Azhar University Library in Cairo, food historian Lizzie Collingham traces the Idli to Arab traders who settled on the South Indian coast in medieval times. According to the Encyclopedia of Food History, edited by Collingham and celebrity chef Gordon Ramsay (Oxford University Press), the Arab settlers insisted on consuming only halal (food and drink permissible by Islamic law) food. They found rice balls as a safe option. These rice balls were slightly flattened and eaten with bland coconut gravy.

 

However, as Acharya pointed out, the process of mixing Urad dal and Rice grains, and fermenting the mixture seemed to be a later innovation even though there weren’t any references to this process being invented at any particular time. 

Regardless of its origin, Idli has become a popular South Indian breakfast item, which is commonly eaten with sambhar and coconut chutney. We enjoy eating idlis with tomato chutney as well as chutney powder (aka gunpowder). 

We hope you enjoyed reading about the Story of Idlis. Don't forget to check back on this series about Idlis in the next couple of weeks. Our second post in the series is all about types of idlis. 

Tip Six - Boost Nutrition with Food Pairings: Dal Chawal (Rice and Lentils)

 

Dosakaya pappu with rice and crispies

Dal Chawal is considered to be basic food for Indians who consume a good amount of both rice and lentils. However, did our ancestors know the importance of this food pairing?

All over India, it is a commonly practiced combination among rich and poor eaten with love or times when vegetables are not available or too expensive to buy them. Little did we know the nutrition pack and health benefits of this pack. Even though we make it and eat it routinely, these facts might make us give this poor man's food a little more appreciation next time we eat it.

Lentils fall into the category of legumes and have a row of seeds enclosed by a fibrous shell. Whole grain rice is rice that has the germ, endosperm, and bran intact, and as a result, is considered a whole grain. Let us consider their health benefits in various ways.

1. Digestive Health

Legumes such as lentils are high in dietary fiber at 16 grams per cup; whole-grain brown rice contains just 2 grams in a cup. Fiber is either soluble or insoluble. Lentils contain a higher amount of insoluble than soluble fiber, and whole grain rice contains more soluble than insoluble. Eating the two together gives you a good balance of each. Soluble fiber forms a gel in the stomach, helps reduce cholesterol, and promotes stable blood sugar levels. Insoluble fiber creates bulk in the stool, which helps it pass easily and prevents constipation and other intestinal disturbances.

2. Stable Blood Sugar Levels

The glycemic index, or GI, is a chart that ranks how fast a carb-containing food elevates blood sugar levels. Low-GI foods cause a slow increase in blood sugar, which, in turn, gives you stable energy levels. High-GI foods cause a fast spike in blood sugar, which leads to a fast rise in energy, usually followed by a sudden "crash," or dip in energy. High-fiber complex carbs, such as lentils rank low on the glycemic index GI = 21 - 32 (<55). Whole-grain brown rice is in the middle-level (56-69) with a value of 68 whereas white rice falls in High Index at GI of 73. Low-GI foods have been shown to help keep type 2 diabetes under control and they also aid weight loss, according to the Harvard School of Public Health. A ranking of 55 or less out of 100 is considered low. Together consumed, rice and lentils fall in the low GI category even with white rice (lacks other nutrients removed during polishing).

3. Stronger Integumentary System

The integumentary system consists of the skin, hair, and nails. Protein is a key macronutrient needed for integumentary strength, and it also helps with immune function and muscle growth. Amino acids are known as the building blocks of protein. Foods that have all the essential amino acids present are called complete proteins. Foods that lack one or more essential amino acids are called incomplete. Pairing two incomplete protein foods together, such as lentils and whole grain rice, will form a complete protein. This is important if you happen to be a vegan or strict vegetarian.

4. Energy Production & Disease Risk

Lentils and Brown rice have B-vitamins useful for digestion and minerals like manganese which are important antioxidants that help absorb free radicals that are responsible for inflammation, heart disease, and aging.

So feel proud of eating rice and lentil combined Indian dishes, like Khichdi, Pongali, Pabiyyam, Undrallu, and Sambhar rice (Bisibelabath). As well as rice with dal (prepared lentil dishes) with tomato, spinach, spinach and green mango, gongura or long gourd, etc. 

Pongali

 

South Indian Khichdi

Undrallu

Gongura pappu

Spinach and Green Mango pappu

Dosakaya pappu

You can check out the recipes of these dishes by clicking the name or by visiting our Recipes page. Be well and healthy everyone. 

*Reference: https://healthyeating.sfgate.com/health-benefits-lentils-whole-grain-rice-2159.html

Throwback Thursday: Protein Packed Lentil Waffles

Still thinking about the pesarattu waffles my mom and I made last year with our waffle maker from Costco. Pesarattu is a type of dosa made with lentils. Instead of making it the traditional way, we kicked it up a notch and used the dosa dough to make WAFFLES!!!

Check out these crispy lentil waffles... 

Whole Moong waffles

Ingredients

• 1 cup whole Moong (mung bean) and 1/8 cup rice soaked for 6 to 8 hours 
• Onion, finely chopped
• Cumin seeds
• Salt for taste

Procedure

We used our stone grinder and ground the soaked moong dal and rice to a smooth consistency (consistency of dosa dough).  Once the dough is prepared, it's time to make the waffles.

As you will see in the video, we applied oil on the waffle grooves and then poured the lentil and rice batter. Make sure to evenly spread the batter in the waffle maker. (Please see video for details). 

The waffles can be enjoyed on their own or with your favorite chutney. 

How do you use your waffle maker? Do you make savory waffles too? Please share your comments with us. 

Seasoned Brown Rice Enriched with Lentils & Vegetables

Rice is a staple food in most, if not all, Asian dishes. In South Indian cooking, white rice is served with all of our vegetable curries and rasams. After reading more about the various kinds of whole grains that are beneficial for us, we made a healthy switch to brown rice - which brings us to the first super food ingredient. Brown rice has a lower glycemic index than white rice. That means it doesn't raise blood sugar levels as much after you eat it. Any measure that can be taken to lower the risk of getting diabetes sounds good to me. It's also a great source of fiber, magnesium, zinc, and vitamin B-6.

Below is a great way to spice up brown rice and enjoy eating healthier.

Seasoned Brown Rice with Moong Wadi and Stir Fry Vegetables

Ingredients:
- 2 cups Brown Rice/Brown Basmati*
- ½ cup Moong Wadi (Sun-Dried Lentil Clusters)
- 2 cups Frozen Asian Stir Fry Vegetables
- 8oz can Tomato sauce
- 1 tbsp Ginger-Garlic paste
- 2 tsp Salt
- 1 tsp Chili Sauce (Asian variety)
- 1 tsp Garam Masala
- 1 tsp Cumin seeds
- 4 tbsp Olive oil/Vegetable oil

Procedure:
In a large saucepan heat oil, add moong wadi and stir fry until they turn yellow to reddish-brown color. Then add cumin seeds; when they splutter, add rice and fry until mixture becomes whitish. Next add ginger-garlic paste, chili sauce and garam masala. Fry for two minutes and transfer the contents into an electric rice cooker. Then add 6 cups of water, tomato sauce, salt, and allow it to cook. (Hint: use the cup that comes with the rice cooker for the water measurement; otherwise measure 4 cups of water using a regular measuring cup) Stir every 5 minutes to evenly cook. When rice is more than half cooked, add frozen vegetables. Mix well, close cooker with lid and cook until it's done.

***Quick Tips:
- 1/4 cup of uncooked rice = 1 serving
- Check out another great recipe with brown rice.  

 

~*A Special Mother's Day Weekend*~

Mother's Day started on Friday for us since I couldn't wait to give my mom and grandmother the flowers I bought for them. I left work early and drove straight to the local florist (been going there since my prom). I had a floral arrangement made for both them; sending lots of love from my sister, dad and me.

They loved the burst of color from all the various flowers: lilies, daises, mums, roses, hydrangeas, and carnations. The florist inserted shimmering crystals into some of the flowers for that extra sparkle. Only the very best for the special ladies in my life.

My mom is "one of a kind" and she deserves things that are also just like her. So of course, I had to give her this brooch.

A great find from Red Ribbon Gift Shop, Morris Plains NJ 

Once gift giving was complete, I kicked my mom out of the kitchen and started on the next surprise; it's something crunchy and peanut buttery.

South Indian Treasure: Pongali

Pongali

The main ingredients of Pongali are rice and lentils...and of course lots of love. We decided that instead of making a totally different sweet for the festival, we would make two types of pongali: one sweet and one savory as mentioned in the post about Pongal. It is preferred that you eat them both when they are warm for the optimal taste. First we will discuss how to make Pongali (the savory kind). 

Ingredients for this dish make 6 servings:
- Basmati Rice......................................................... 1 cup
- Moong dal............................................................ 1 cup
- Salt....................................................................... 1 tsp or as needed
-Unsalted butter....................................................... 3 tbsp
For seasoning:
  - Cumin & mustard seeds...................................... 1/2 tsp each
- Vegetable Oil..................................................... 1.5 tbsp
- Asaphoetida (hing)............................................. 1/4 tsp
- Curry leaves ...................................................... 5-6 leaves (optional)
- Black peppercorns............................................ 1/2 tsp coarsely ground
- Dried red chilies................................................. 2, broken into two pieces
- Cashew nuts......................................................15-20, as halves
- Ginger.............................................................. 1 inch piece, grated or chopped finely

Procedure:

1) Take rice and dal in the electric rice cooker (>5 cups size) container, wash them thoroughly and drain well. Start off with adding 5 cups of water and add more water if needed. Then add salt and cook (if using smaller size cooker, start with 4 cups of water and add remaining one plus cups at intervals as the water is being absorbed).

OR

If cooking on stove top, use appropriate heavy-bottomed container so that water will not spill over and cook on low to medium heat. Cook until the dal is soft (approx. 20 - 30min). 

2) When the rice and lentil mix is cooked, mix in 3 tbsps of butter.

 

3) In a small saucepan, add oil and heat on medium. When oil is heated, fry cashews until light golden, add red chilies and mix for 30 sec later add cumin & mustard seeds. When they splatter, add pepper powder and a pinch of salt, hing, grated ginger and curry leaves. Mix well and transfer the seasoning into the cooked pongal and mix well.

Quick Tip: To add an extra lil kick serve it with any type of  Indian pickles such as Achar or chutneys.