Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, soaked | 190 g | Sweet · Cooling |
 Split mung dal, soaked | 110 g | Sweet, Astringent · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Ghee, for the molds | 12 g | Sweet · Cooling |
 Rock salt | 4 g | Salty · Cooling |
| Water | 360 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the soaked white rice as a thick, smooth batter with the water.
- Fold in the soaked split mung dal, cumin seeds and rock salt; cover and rest for 40 minutes after grinding.
- 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)
Rice-Mung Steamed 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 Rice-Mung Steamed Idli
| Nutrient | Per 100g | Per Serving (1 serving (169g)) |
|---|---|---|
| Energy (Calories) | 175 kcal | 298 kcal |
| Protein | 5.9 g | 10.1 g |
| Total Carbohydrates | 32.7 g | 55.5 g |
| Dietary Fiber | 3.1 g | 5.2 g |
| Total Sugars | 1.1 g | 1.9 g |
| Total Fat | 2.2 g | 3.8 g |
| Calcium | 35.1 mg | 59.6 mg |
| Iron | 2.59 mg | 4.40 mg |
| Magnesium | 39.8 mg | 67.5 mg |
| Phosphorus | 93.9 mg | 159.4 mg |
| Potassium | 242 mg | 411 mg |
| Sodium | 235 mg | 399 mg |
| Zinc | 0.77 mg | 1.30 mg |
| Copper | 0.22 mg | 0.38 mg |
| Manganese | 0.49 mg | 0.83 mg |
| Selenium | 5.6 µg | 9.5 µg |
| Vitamin C | 0.8 mg | 1.4 mg |
| Vitamin A (RAE) | 16.1 µg | 27.3 µg |
| Vitamin E | 0.18 mg | 0.30 mg |
| Vitamin K | 1.7 µg | 2.8 µg |
| Thiamin (Vitamin B1) | 0.26 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.09 mg |
| Niacin (Vitamin B3) | 1.56 mg | 2.64 mg |
| Vitamin B6 | 0.11 mg | 0.19 mg |
| Folate (DFE) | 209.6 µg | 355.8 µg |
| Choline | 18.0 mg | 30.5 mg |
