Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina | 260 g | Sweet · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves, sliced | 3 g | Bitter, Pungent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Plain yogurt | 180 g | Sour, Sweet · Heating |
 Ghee, for the molds | 12 g | Sweet · Cooling |
 Rock salt | 4 g | Salty · Cooling |
| Water | 230 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the semolina as a thick, smooth batter with the water and yogurt.
- Fold in the mustard seeds, sliced curry leaves, grated fresh ginger and rock salt; cover and rest for 45 minutes.
- Grease the steaming molds lightly with ghee and fill each hollow no more than three-quarters full.
- Steam over steady heat until the cakes are set through and spring back when touched.
- Rest for two minutes, loosen the edges, and serve the steamed cakes warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian idli tradition)
Rava Idli is steamed rather than fried and is best eaten freshly made. Vata: serve warm with ghee and a moist accompaniment. Pitta: pair with a mild coconut or coriander chutney. Kapha: keep the cakes small and the accompaniment light.
USDA Nutrition Facts for Rava Idli
| Nutrient | Per 100g | Per Serving (1 serving (174g)) |
|---|---|---|
| Energy (Calories) | 173 kcal | 301 kcal |
| Protein | 5.9 g | 10.2 g |
| Total Carbohydrates | 29.0 g | 50.5 g |
| Dietary Fiber | 1.5 g | 2.7 g |
| Total Sugars | 1.1 g | 1.9 g |
| Total Fat | 3.4 g | 6.0 g |
| Calcium | 45.2 mg | 78.7 mg |
| Iron | 0.51 mg | 0.88 mg |
| Magnesium | 22.8 mg | 39.7 mg |
| Phosphorus | 80.2 mg | 139.7 mg |
| Potassium | 120 mg | 209 mg |
| Sodium | 235 mg | 410 mg |
| Zinc | 0.53 mg | 0.92 mg |
| Copper | 0.08 mg | 0.14 mg |
| Manganese | 0.24 mg | 0.43 mg |
| Selenium | 1.5 µg | 2.6 µg |
| Vitamin C | 0.2 mg | 0.4 mg |
| Vitamin A (RAE) | 27.4 µg | 47.7 µg |
| Vitamin E | 0.09 mg | 0.16 mg |
| Vitamin K | 3.5 µg | 6.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.21 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.17 mg |
| Niacin (Vitamin B3) | 1.30 mg | 2.26 mg |
| Vitamin B6 | 0.05 mg | 0.09 mg |
| Folate (DFE) | 29.4 µg | 51.3 µg |
| Choline | 5.2 mg | 9.1 mg |
