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Tag: Healthy breakfast

  • Idli Sambar

    Idli sambar is the quintessential Tamil breakfast. Idlis are soft, spongy steamed cakes made from a fermented batter of parboiled rice and urad dal, while sambar is a tangy lentil stew made with toor dal, tamarind, vegetables and sambar powder. Together with coconut chutney, they make a light, wholesome and filling meal.

    A good idli is white, soft and fluffy, with a slightly tangy flavour from fermentation. The sambar is sour, slightly sweet and spiced, with vegetables such as drumstick, shallots, brinjal and tomatoes. Tamil homes often make sambar with small onions, called vengaya sambar. It is tangy and comforting. Each spoonful is satisfying and warm.

    Idli sambar is eaten for breakfast across South India and in Udupi restaurants everywhere. Idlis are easy to digest, making them a favourite for children and people recovering from illness. Leftover idlis can be fried with spices to make idli upma or fried idli. Fresh batter keeps in the refrigerator for 3-4 days, ready for quick breakfasts.

    At a glance

    RegionTamil Nadu
    CuisineTamil
    DietVegan
    CourseBreakfast
    Prep time30 minutes
    Cook time40 minutes
    Total time70 minutes
    Serves4
    Spice levelMedium
    DifficultyMedium
    Gluten-freeYes
    Key ingredientsidli rice / urad dal / toor dal / tamarind

    Ingredients

    For the idli

    • 2 cups idli rice (parboiled)
    • 1/2 cup whole urad dal
    • 1/2 tsp fenugreek seeds
    • 1 1/2 tsp salt
    • Water as needed

    For the sambar

    • 1/2 cup toor dal
    • 1/4 tsp turmeric
    • 1 tbsp tamarind pulp soaked in 1 cup water
    • 10 shallots, peeled
    • 1 drumstick, cut into pieces
    • 1 tomato, chopped
    • 2 tbsp sambar powder
    • 1 tsp salt
    • 1 tsp jaggery
    • 2 tbsp oil
    • 1 tsp mustard seeds
    • 1/4 tsp fenugreek seeds
    • 1 dried red chilli
    • A pinch of asafoetida
    • 10 curry leaves
    • 2 tbsp chopped coriander

    Method

    1. Soak the rice in water for 5-6 hours. Separately soak the urad dal and fenugreek seeds for 5-6 hours.
    2. Grind the urad dal with cold water to a smooth, fluffy batter. Grind the rice to a slightly coarse batter. Mix both with salt, cover and ferment for 8-12 hours until doubled.
    3. For the sambar, pressure cook the toor dal with turmeric and 2 cups water for 4 whistles. Mash.
    4. Heat 1 tbsp oil, saute the shallots for 3 minutes, then add drumstick and tomato. Add tamarind water, sambar powder, salt and jaggery and simmer for 10 minutes until the vegetables are tender.
    5. Add the mashed dal and simmer for 5 minutes. Temper with mustard seeds, fenugreek, red chilli, asafoetida and curry leaves in the remaining oil and pour over. Garnish with coriander.
    6. Grease idli plates, pour batter into each mould and steam for 10-12 minutes on medium-high until a toothpick comes out clean.
    7. Rest for 2 minutes, then scoop out the idlis with a wet spoon.

    Tips

    • Use parboiled idli rice for the softest idlis.
    • Do not overmix the fermented batter; it releases air and makes idlis dense.
    • Sambar thickens on standing; adjust with hot water.

    Serve with

    Coconut chutney, sambar and a dollop of ghee.

  • Thalipeeth

    Thalipeeth is a rustic, savoury multigrain pancake from Maharashtra, made from bhajani, a flour of roasted grains and lentils such as jowar, bajra, rice, wheat, chana dal, urad dal and coriander seeds. Families roast and mill a batch of bhajani every few months, so thalipeeth can be made at short notice for breakfast or a light dinner.

    The dough is mixed with chopped onion, coriander, chilli and spices, then patted thin directly onto the tawa or onto a wet cloth, with a few holes poked in it so oil can seep through. It cooks slowly under a lid until the base is crisp and dark golden and the top is cooked through. The flavour is nutty and earthy, with a toasty aroma from the roasted grains.

    It is eaten hot with a dollop of white butter or ghee, fresh curd and a spicy thecha or lime pickle. During fasts a version is made with sabudana and rajgira flour instead. Leftover vegetables or grated cucumber can also be added to the dough, and many homes make thalipeeth with whatever is in the fridge.

    At a glance

    RegionMaharashtra
    CuisineMaharashtrian
    DietVegetarian
    CourseBreakfast
    Prep time15 minutes
    Cook time25 minutes
    Total time40 minutes
    Serves4
    Spice levelMedium
    DifficultyMedium
    Gluten-freeNo
    Key ingredientsbhajani flour / onion / jowar / coriander

    Ingredients

    • 2 cups (240 g) thalipeeth bhajani flour
    • 1 large onion, finely chopped
    • 1/2 cup chopped coriander
    • 2 green chillies, finely chopped
    • 1 tsp red chilli powder
    • 1/4 tsp turmeric
    • 1 tsp cumin seeds
    • 1 tbsp white sesame seeds
    • 1/4 tsp ajwain
    • 1 tsp salt
    • About 3/4 cup water
    • Oil for cooking
    • White butter or ghee to serve

    Method

    1. Combine the bhajani, onion, coriander, chillies, spices, sesame, ajwain and salt in a bowl and mix well. The onion will release some moisture.
    2. Add water gradually and knead into a soft, slightly sticky dough. Divide into 6 portions.
    3. Grease a cold, heavy tawa or wet a clean cotton cloth or a sheet of plastic. Place a portion of dough on it and pat with wet fingers into a round about 6 inches across and 1/4 inch thick.
    4. Make 4-5 holes in the thalipeeth with your finger, one in the centre and the rest around it.
    5. If patted on cloth, flip it onto a hot tawa and peel the cloth away. Place the tawa on medium heat and drizzle 1/2 tsp oil into each hole and around the edges.
    6. Cover and cook on medium-low for 4-5 minutes until the underside is crisp and dark golden.
    7. Flip, drizzle a little more oil and cook uncovered for 2-3 minutes until spotted brown. If patting directly on the tawa, let it cool slightly with a splash of water before making the next one.

    Tips

    • Patting on a cool tawa is easier; heat it after shaping. Cool the tawa with water between batches.
    • No bhajani? Mix equal parts jowar, bajra and besan with a little rice flour and roasted coriander-cumin powder.
    • Bhajani contains wheat; leave it out of your mix for a gluten-free version.

    Serve with

    White butter, thick curd and shengdana or green chilli thecha.