Idli with Sambar
Idli with Sambar is a beloved South Indian breakfast staple, consisting of soft, steamed rice and lentil cakes (idli) served with a flavorful, tangy vegetable stew (sambar). The idli batter is made from fermented rice and urad dal (black gram), while sambar is a lentil-based broth cooked with a variety of vegetables like drumsticks, carrots, and pumpkin, and seasoned with a special sambar spice blend and tamarind.
🍽️ Nutrition at a glance
This dish is a balanced meal, providing a good source of carbohydrates from the rice, plant-based protein from the lentils in both the idli and sambar, and essential vitamins and fiber from the vegetables. A typical serving of two medium idlis with a bowl of sambar contains roughly 250-350 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 55 g |
| Fat | 8 g |
| Fiber | 7 g |
| Sugar | 6 g |
| Sodium | 800 mg |
| Potassium | 450 mg |
| Iron | 3.5 mg |
| Calcium | 80 mg |
| Phosphorus | 200 mg |
| Magnesium | 60 mg |
| Vitamin C | 15 mg |
| Folate | 80 mcg |
| Thiamin (B1) | 0.3 mg |
Per 2 medium idlis with 1 cup sambar (approx. 300 g) · estimated, varies by recipe
💡 What's interesting
The natural fermentation process used for idli batter not only gives it a light, spongy texture but also enhances the bioavailability of nutrients and adds beneficial probiotics, making it a traditionally gut-friendly food. Culturally, it's a quintessential comfort food enjoyed across South India and has become a globally recognized symbol of healthy Indian cuisine.
