Steemit Challenge Season-30 Week-1 || "Traditional Steam Cooking -Idlis"

Hi friends, dear steemians

Welcome to the first week of Season 30 of the Steemit Learning Challenge. I want to express my gratitude to @steemitblog for this chance. Every week in this course, we will examine the ingredients, cooking methods, and health advantages of traditional steam cooking foods. I hope you enjoy and continue to support these interesting contests each week.

The healthy traditional steam cooking

Steaming is one of the cooking methods that our ancestors have taught us. Since it does not add oil, this cooking method is considered a healthy cooking method. The dishes prepared this way are delicious and healthy. If you include steamed foods in your daily diet, you will not get problems like cancer, heart disease, weight gain, digestive problems, and high blood cholesterol.

It is said that it is good to eat steamed idlis, idiyappam, and Puttu (pudding) for breakfast. In particular, idlis have been recommended as the best breakfast food in a global study. When steamed, the glucosinolates in it are converted into sulforaphane. This is what prevents cancer. In fact, compared to raw broccoli, glucosinolates increase by 30 percent when steamed.

Since there is no use of oil, steamed foods are low in fat. This protects your health in many ways. Eating steamed foods reduces body weight because they are low in fat. Those who want to lose weight should include steamed foods in their diet.

Ingredients of Idlis and their nutrition facts

• Rice
• Urad dal
• Fenugreek Seeds
• Salt

Nutrition facts of soaked rice

Soaked rice (especially soaked overnight) improves digestion, increases nutrient absorption, and provides the body with essential nutrients like vitamin B6, B12, magnesium, iron, and selenium. It also produces beneficial bacteria that aid in digestion and boosts immunity.

• Vitamins and Minerals: It is a good source of Vitamin B6, B12, Iron (Fe), Zinc (Zn), Copper (Cu), Calcium (Ca) and Magnesium (Mg).

• Digestion and Immunity: Rice soaked overnight eases digestion, reduces stomach bloating and boosts immunity.

Nutrition facts of urad dal

Soaked urad dal is an excellent source of protein, fiber, iron, potassium, and magnesium, which improves digestion and strengthens bones. Soaking helps the body absorb the nutrients in urad dal more easily and reduces cooking time, thus helping to increase muscle health and energy.

• Minerals: Rich in iron (for blood production), calcium and phosphorus (for bone health), and potassium (for heart health).

• Vitamins: Contains vitamin B6 and folate (vitamin B9) that support metabolism.

Nutrition facts of Fenugreek

Fenugreek is a herb of the Fabaceae family. It is used as a food and medicine. It is a flavoring agent used in Tamil cooking. A popular flavor in many ethnic cuisines, fenugreek is incredibly nutritious. Fenugreek seeds are rich in protein, fiber, and other essential minerals. One tablespoon of fenugreek seeds contains iron, manganese, and magnesium, according to an evidence-based nutrition fact.

How to cook idlis with steam

STEP 1:

First, to make the idli batter, soak rice and urad dal in a 2:1 ratio in separate containers for 5 hours in water. Add a spoonful of fenugreek seeds along with the rice and soak it.

STEP 2:

Grind the soaked urad dal, rice, and fenugreek seeds with a wet grinder to make batter. If you don't have a wet grinder, you can use a regular mixer grinder to grind. While doing so, keep the water in which the lentils were soaked separately and add the same water a little by little while grinding it to make a fine batter. Add pinch of baking soda if you want the idlis bluffy and soft, but not required.

Then, cover the container and put the batter in a cool place for at least 8 hours. After this time, when you look at thebatter mixture, you will see a foam in it. This is a sign that the dough is at the right stage.

STEP 3:

Pour water into the idli vessel and bring to a boil. Grease the idli mold with any edible oil.

STEP 4:

After creasing the molds, take the batter add required amount of salt and mix well. Take a spoonful of batter and pour in to the molds one by one.

STEP 5:

After pouring all the molds, place the mold insie the vessel and close the lid to boil with steam. Allow 15 minutes boil with medium flame.

Those who don't have a idli vessel like this can make it in a normal vessel or pot. Take a plate, put small bowls on it, grease them with oil , pour batter in them, place them inside the pot and cook them with steam.

STEP 6:

After 15 minitues, check the ildi boild well or not by inserting a fork into it or touch the top surfce, if it feel sticky allow few more mintue to boil. When it boild well put off the flame, open the lid, take out the mold and let it coold down for a while.

STEP 7:

After cooled down, shift the idlis to the plate using table spoons.

Now the steam cooked Idlis are ready, serve it with Sambar( a gravy made with lentils anf vegetables) and Chutney.

Students Task

1. What is traditional steam cooking? Why is it considered healthy? (2 Marks)

2. Make the Idlis that is shared in the course or make it as per your style, with a detailed step-by-step procedure along with images. (5 Marks)

3. List the ingredients and their prices in your local currency and in STEEM.(1 Mark)

4. Make a good Presentation of your recipe with date tag and a selfie. (1 Mark)

Rules and Regulations:

✓ The post can be written on your personal blog or any community.

✓ The title of your post must be: SLC S-30-W1// "Tradional Steam Cooking-Idlis"

✓ Use your own images, plagiarism and use of AI are prohibited, the publication must contain a minimum of 300 words.

✓ Make sure to use the tags #tsc-s30w1 , #learnwhithsteem, #steemexclusive, your country tag (example: #india)and #food .

✓ Add #burnsteem25 tag within 4 tags, if you set 25% to @null account

✓ Include a handwritten identification sign next to your food, containing words "Traditional Steam Cooking- Week1" , user name and date .

✓ Invite at least three friends to participate. Example: @paholags , @mvchacin , @thaizmaita .

✓ Leave your post link in the comments section of this post.

✓ Any language is accepted.

✓ Promote on social networks like X.

✓ This contest will be open for 7 days starting at 00:00 UTC on Monday, March 02, 2026, 00:00 UTC to Sunday, March 08, 2026, 23:59 UTC.

Rewards:

SC01 or SC02 will review posts from all participating authors of teaching teams and have the opportunity to upvote any good posts. There is no gaurantee that every article will receive an upvote.

Based on their comprehension of the subject, prepared article, quality, and presentation, the top 5 authors will be nominated at the end of each week.

💚 Wish you all the best!! 💚

Best regards
@jyoti-thelight

Discord : jyoti-thelight#6650