What is a celebration without sweets?

Idli is one of the most iconic and nutritious South Indian dishes, beloved not just in India but worldwide. This soft, fluffy, and steamed rice-lentil cake is a breakfast staple in Tamil Nadu, Karnataka, Kerala, and Andhra Pradesh, where every household has its own perfect recipe. Light on the stomach yet packed with essential nutrients, idli is an excellent source of protein, fiber, and probiotics due to its natural fermentation process. It is low in calories, gluten-free, and easy to digest, making it suitable for all age groups, including infants, elderly individuals, and even those with dietary restrictions.

What makes idli truly special is its versatility—pair it with piping hot sambar, coconut chutney, or podi for an explosion of flavors. Whether eaten fresh, pan-fried or even turned into idli upma, this wholesome dish is not just food but a comforting, nourishing experience loved by millions!

Also Check: South Indian cuisine: building a healthy umpire

The History of Idli and Sambar

While idli has been a part of Indian cuisine for centuries, its exact origin is debated. Some historical texts suggest that the dish may have originated from Indonesia and was later adapted in South India. The earliest known reference to idli dates back to around 920 CE in Karnataka.

Sambar, often paired with idli, has an interesting history of its own. It is believed to have originated in the royal kitchen of the Marathas when a cook accidentally used tamarind instead of kokum while preparing a lentil-based dish. The result was a delicious and tangy curry that later became a staple in South Indian cuisine.

Check More: A Taste of ‘South India’

Which State is Idli Most Famous In?

Idli is deeply rooted in South Indian cuisine and is most famous in Tamil Nadu, where it is a staple breakfast served with sambar and chutneys. The state is known for its soft, fluffy idlis, often accompanied by podi (spiced lentil powder). In Karnataka, variations like Thatte Idli (flat, plate-sized idli) and Ragi Idli (made with finger millet) are popular. Kerala offers its own twist with Kanchipuram Idli, a spiced version with cumin and pepper. In Andhra Pradesh, idlis are often paired with spicy chutneys or karam podi, adding a fiery touch. Each state adds a unique touch to this beloved dish.

Nutrition Facts of Idli

Idli is a powerhouse of nutrition while being low in calories and easy to digest. Here’s a quick look at its nutritional profile per 100 grams (approximately two medium-sized idlis):

• Calories: 58 kcal
• Protein: 2 grams
• Carbohydrates: 12 grams
• Fats: 0.4 grams
• Fiber: 0.9 grams
• Glycemic Index: 70-75 (moderate GI)

Health Benefits of Eating Idli

1. Easy to Digest – Since idli is steamed, it is light on the stomach and promotes healthy digestion.
2. Suitable for All Age Groups – Even infants and elderly individuals can safely consume idli.
3. Good for Diabetics – Despite having a moderate glycemic index, pairing idli with fiber-rich foods like sambar or chutney can slow down sugar absorption.
4. Gluten-Free – Since idli is made from rice and lentils, it is a great gluten-free option.
5. Rich in Probiotics – The fermentation process enhances its gut-friendly probiotic content.
6. Heart-Healthy – Idli contains no cholesterol or unhealthy fats, making it a heart-friendly meal.

How to Store and Reuse Idli

Storing Idli:

• Fresh idlis can be kept at room temperature for up to 6-8 hours.
• Store them in an airtight container in the refrigerator for up to 2-3 days.
• If you need to store them longer, freezing is an option. Place idlis in an airtight bag and freeze them for up to a month.

Reusing Leftover Idli:

• Steam Again: Sprinkle water and reheat idlis in a steamer for a few minutes.
• Shallow Fry: Cut them into pieces and sauté with mustard seeds and curry leaves for crispy idli fry.
• Make Upma: Crumble leftover idlis and cook them like upma with vegetables and spices.
• Prepare Idli Chaat: Cut idlis into small pieces, top with yogurt, chutney, and sev for a tasty snack.

Final Thought!

Idli is a superfood that offers a perfect balance of nutrition, taste, and ease of digestion. Made from fermented rice and urad dal, it is packed with probiotics, promoting gut health. Its low-calorie, gluten-free, and cholesterol-free nature makes it suitable for people of all ages, including those with diabetes, heart conditions, or digestive issues. This versatile dish pairs wonderfully with sambar, coconut chutney, and podi, making it a wholesome and satisfying meal. Whether enjoyed traditionally or in innovative ways, idli remains a beloved and healthy comfort food across India and beyond

Packed in receptacles, those, crunchy, spicy, sugary chewy bites are our comfort food at times when we are hungry, when we want a meal replacement while running late or having it as a party staple. However, snacks don’t have a good rap as they shoulder some of the blame for eating habits that can contribute to health issues. As snack manufacturers tailor offerings to deliver snacks that appeal to both, the palate and the psyche, knowing what drives a consumer to pick one snack rather than another is vital to stay competitive in the $374 billion worldwide snacking industry, which is growing at a rate of 2% year-on-year. In an awe to make people healthy, Devang Shah founded Fabbox to provide a healthy replacement for the fried and sugary snacks available in the market.

In conversation with Restaurantindia.in, Devang Shah, Founder, Fabbox, speaks about his idea and the journey he had so far.

What was the rationale behind launching Fabbox?
Being a foodie and struggling with weight issues, I was fond of checking calorie count on the packet of almost everything. On a tour to US I had some snacks, which were really yummy. But, when I checked the details on the packet, I saw that they were low at calorie count and high on nutrition value. It really got me hooked and I wanted to give them to my parents as they are not really healthy eaters. Being Gujrati’s, they want everything fried. I wanted them to have it so that they could eat better. I hardly found the same kind of stuff in India, after looking for 3 hours I could not find anything which was comparable, which was a huge shock to me. It struck me so hard that I started doing a rigorous research, why are people not making this kind of snacks? People have a right to eat healthy. I was roaming in the country, meeting people who are into making snacks, they told me very bluntly that I could fry a snack or I could put it through a powder treatment and the customer would never know that if they are fried or roasted. This experience and my research made me believe that healthy snacks are so much required in India.

Please take us through your journey so far and the challenges faced?
Biggest problem for me was to find people who share the same mindset and are excited in creating healthy stuff. I used to cook myself, but I am not a chef. I kept meeting manufacturers, asking them if they create healthy food and they always gave me things either stuffed with sugar or fried. Nevertheless, I did not want that, they were putting sugar in almost everything. The biggest problem was mindset, changing that mindset of these people and making them believe that we can make yummy stuff without sugar and frying them, was the hardest task for me.

What is the USP of your brand?
The USP of fabbox is that we make super yummy snacks with no oil and no sugar. But, as a matter of course, some products like cranberries have natural sugar in them. Some products may be require 2 grams of sugar in a 140 gm pack, we are talking about necessity and not luxury in terms of sugar. In fact, we avoid sugar in almost every variety, out of 150 products we have only 6 to 7 products in which we add sugar.

Who is your target group?
At the beginning I honestly didn’t knew who was going to buy this product. However, I believed there are people out there who want to be healthy. Many youngsters are becoming health conscious these days. People who want a healthy life are my target customers. There are office people who feel hungry at 4PM and need something to munch on and Fabbox gives them a healthy alternative.

What is the price range for products available and what is the variety in terms of product offerings?
There is only one price, Rs. 999 for a Fabbox. A Fabbox includes 5 packets of healthy snacks 140 grams each. Talking about the product range, we currently have around 150 products divided into 5 sections, which are Heath bars, Super nuts, Cookies, Fruit chews and Nutri mixes. A costumer can choose any five from the product range for his/her own Fabbox.

What are your expansion plans? Do you have any plans to take Fabbox international?
We are looking at one challenge at a time and if you ask me about expansion, I want to take Fabbox to every corner of the world, so that people can have healthy snack and benefit from it. We want that people should have a healthy option than whatever they are eating. But, firstly I would like to capture the Indian market before going international. Talking about retail shops, I am not planning that for alteast next one and half years. Currently our focus is to make Fabbox India’s first direct to customer snack brand.

Have you found your angle investor yet? If yes how are you planning to use the investment?
There are many interested, but we have not finalised any deals as such.

To conclude, feel free to share anything about the company people would love to hear.
Our mission at Fabbox is to create super yummy snacks to beat the fried and unhealthy snack available in the market and create something that helps the mind grow and love your body.

Momo has been a road side hit among the foodies but of late few restaurateurs have felt the food has huge potential and have introduced Momo in their serving in a great way!

The growing culture of eating out has also made people to love momo for its taste and healthy proposition. Besides its USP of being healthy, the product offers a  healthier business opportunity too. Interestingly, Momo is native to Tibet, the dim sum to China and jiaozi originated in Japan and all look almost the same.  A report by The National Restaurant Association of India (NRAI) says Chinese cuisine ranks India's most favourite after local food.

Will the trend stay? 

Lately diners have become much more conscious when it comes to eating out; the rising number of low calorie dishes and restaurants serving healthy food is a new trend in the market. And Momo appropriately fits the bill.

Aashita Relan, Owner, Royal China, says, “Most of the starters we find are either deep fried or cold salads. Both are so extreme. Dim sums are one thing that is in-between. It’s healthy and yet filling. Hence I feel this trend will continue in Indian market and habitually will wake up the gourmet in you.”

Prashant Issar, Vice President Operations, KA Hospitality Pvt Ltd, which runs restaurant like Yauatcha, elaborates, “Dim sum is a favourite choice among many as it is healthy and delicious and comes in several varieties. At Yauatcha, we serve over 45 different types of dim sums. The meaning of dim sum is ‘touching the heart’ and they are tiny parcels which explode on the palate as variety of flavours, so I think it will last longer.”

Royal China which is known for its authentic Chinese cuisines, says Momo is the most popularly ordered food in their restaurant. Reason being they had recently  executed ‘unlimited dim sum lunch’ festival where a  customer can come on any seven days during lunch time and pick from 80 different types of dim sum at any quantity. Cashing in on the trend, there might be opportunity to see more exclusive Momo restaurant like Yo Yo Dim Sum.

Menu tweaks

Dim sum entered India in the form of Momos that were more of a Tibetan street food, usually stuffed with vegetables or chicken. Dim sums that the Chinese brought were more elaborate, classier with a thinner skin and a variety of filling options. The dim sum or the Momos are not only served in the traditional Chinese style, but restaurants have tweaked it to suit it to the Indian taste.

Relan says, “We have added more of chicken, vegetable and some spicy dim sums to suit the Indian palette.”

Issar says, “We have not added any Indian elements as our chefs are expats with more than a decade of global experience. All the food items are conceptualised by them. We do create items specific to India but they are international recipes. However, our menu does have a balance mix of vegetarian dishes.”

Momo kiosks

Local vendors and small kiosks are found serving the Chinese dish at every nook and corner. A plate of Momo has over 70-75 calorie compared to that of 1 plate chicken wings which has 159.0 calories which is more than the calorie count a person needs for the day.

Mayur Mathur, Owner, Yo! Dim Sum, a small take away Momo kiosk, says, “Takeaway is an easy setup and the product is very popular among Indians with increase in demand with each passing day.”

Adding to the popularity of Momos, he further says, “We get approx 200 orders a day and I think it’s huge.”

Growth potential

The current growth of the restaurant industry shows that the market potential is surely encouraging for home-grown existing players as well as the foreign brands. While major European and US brand like Yauatcha has entered under K A Hospitality, London's dim sum eatery Ping Pong has also entered the Indian food market under Mirah Hospitality Group in Mumbai. Another name-Mr Momo has six outlets in Delhi/NCR and prefers opting for the franchise route for quick expansion. There is a bunch of eateries that specialise in hundreds of varieties of these dainty delights and most of them prefer taking the franchise route for getting bigger in less time. Both Mr Momo and Royal China are looking for appropriate franchise partners.