Idli:

• Parboiled rice

• Urad dal (black gram)

• Fenugreek seeds

• Water

• Salt

Vada:

• Urad dal

• Green chilies

• Ginger

• Curry leaves

• Salt

• Oil (for deep frying)

Pongal:

• Raw rice

• Split yellow moong dal

• Ghee

• Cumin seeds

• Black pepper

• Ginger

• Curry leaves

• Cashews

• Salt

• Idli:

  • Low in fat: Steamed preparation ensures minimal fat content.

  • Gut-friendly: Fermentation enhances nutrient absorption and promotes healthy gut bacteria.

  • Gluten-free: Suitable for those with gluten sensitivities.

• Vada:

  • Protein-rich: Urad dal provides a good protein source.

  • Higher in fat: Deep-frying increases fat content; moderation is advised.

• Pongal:

  • Comfort food: Easy to digest, making it suitable for all age groups.

  • Balanced nutrients: Combines carbohydrates from rice and protein from moong dal.

• Sambar & Chutney:

  • Nutrient-dense: Sambar offers vitamins and minerals from vegetables and lentils.

  • Healthy fats: Coconut chutney provides medium-chain triglycerides beneficial for energy.

• Idli: Historical references to idli date back to the 9th century in South India. Early versions, known as "iddalige," were made from black gram batter without rice. Over time, the recipe evolved to include rice, leading to the soft, steamed idlis known today.

• Vada: Vada's origins trace back to ancient Indian culinary traditions, with variations mentioned in historical texts. The medu vada, characterized by its doughnut shape, has become synonymous with South Indian breakfasts.

• Pongal: Pongal is traditionally prepared during the Pongal festival in Tamil Nadu, celebrating the harvest season. The dish symbolizes abundance and prosperity, with its name derived from the Tamil word "pongal," meaning "to boil over."