Indian · Authentic-ish Indian
Idli
232 kcal a serving, against 233 for the traditional version. That is 1 kcal off, or 0%, with 16.5g of protein. Serves 6. 14 hours.
What the traditional version is
A fermented batter made from a heavy ratio of soaked white rice mixed with a smaller amount of urad dal, steamed in special moulds until it forms pristine, cloud-like white cakes.
What changed, and what each change costs
300g of long-grain white rice for 300g of moong dal
White rice offers a wonderful fluffy texture but brings nothing except empty starch to the table. Moong dal ferments just as aggressively when soaked, but replaces all that useless carbohydrate with a massive hit of plant-based protein and fibre. It completely changes the physical makeup of the batter without changing the fundamental technique.
What it costs you. You completely lose the pristine white colour and the cloud-like, pillowy texture of the original. The lentil version makes a denser, heavier sponge that is bright yellow and tastes decidedly savoury. You end up with a strongly flavoured cake in its own right. The version that's a neutral vehicle for sauce anymore is still out there and still better. You have to accept that it will feel different in your mouth.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 233 | 232 |
| Protein | 8.1g | 16.5g |
| Fat | 0.6g | 1.7g |
| Saturated fat | 0.1g | 0.3g |
| Carbohydrate | 47.5g | 38.9g |
| Protein per 100 kcal | 3.5g | 7.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Indian prints the exact database row used for each ingredient, so any number here can be checked.
The method is in the book
I had this down as a dead end, but the result speaks for itself. I stripped away the heavy starch load and replaced it with a serious portion of lentils. You give up the beautiful white fluffiness of the original, but you gain a deeply savoury, satisfying dish that holds its own. It works brilliantly with a sharp green chutney and leaves you feeling genuinely fueled for the day. Take the time to master the fermentation, and you'll never look at a rice cake the same way again.
The quantities and the method for this dish are in Authentic-ish Indian, along with 54 more. Buy the paperback