Ayurvedic Idli Sambhar

Cream of wheat idlis served in nutritious sambhar

Idli Sambhar is a traditional South Indian dish made of rice and lentils, but this recipe is an ayurvedic adaptation that uses cream of wheat (sooji) in place of rice.  Enjoy this healthy, nutritious, and fat-free delightful dish!

(Recipe makes 4-6 servings)

Plain sooji (cream of wheat) and masoor dal (lentils) shown respectively on the left and rig

Idli Base


  • 1 1/2 cups sooji (cream of wheat)
  • 3 tablespoons dahi (plain, organic, non-fat yogurt)
  • 3 teaspoons baking powder or ENO
  • 8 ounces water
  • Pinch of haldi (turmeric powder) – optional
Idli Steamer
Idli batter (all idli base ingredients mixed together)
Idli batter poured into steamer
Place the entire steamer containing the idli batter into a large pot with water


  1. Mix ingredients together to create a batter
  2. Place batter into 16-idli steamer
  3. Fill a pot with 1-2 inches of water and bring to a boil
  4. Place idli steamer into pot and cover it
  5. Cook at medium heat for 30 minutes
  6. Turn off, let cool, and serve



  • 1 cup of masoor dal (lentils)
  • 5 cups water
  • 2 cups squash (cubed 1/2-inch to 1-inch)
  • 3 tablespoons sambhar powder
  • 1/2 teaspoon haldi (turmeric powder)
  • 1/2 teaspoon namak (salt)
Sambhar and Idlis


  1. Rinse dal (lentils) with cold water
  2. Add water to pot and bring to a boil
  3. Add salt, turmeric powder, sambhar powder, and squash
  4. Cook on medium heat for 30 minutes (or until lentil is squash mix well together)
  5. Turn off and serve

Place sambhar into a soup bowl, add idli, and enjoy!


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