Sprouted Chick Peas Idli

Idli is the common man’s breakfast in South India. Just walk down the streets in the morning hours and you will find road side vendors selling hot idlis with chutney and sambhar in banana leaf. You will find crowds and crowds of people rushing towards the stalls to get a grab of their idlis. The very sight will want you to have those soft, white and fluffy idlis.

Idli is easy to make and easy to digest. You just steam idlis and use no oil.  

People make idlies  using a variety of ingredients such as semolina, rice, vermicelli, aval, oats etc.,

In this recipe, I have used sprouted chick peas for making the Idli. Chick peas are highly nutritious, low in fat and rich in protein. Since it has a low glycemic index, this idli suits well for both diabetics and those who are on diet. More over, sprouting makes the dish easily digestible.

This idli is also soft and fluffy like normal rice idly. I include this low fat delicacy in my husband’s diet once a week.


  • One cup of Kabuli channa (White chick peas)
  • Quarter cup of urad dal (Black gram dal)
  • 1/2 tsp fenugreek seeds (Methi)
  • Salt as required

Method for making sprouts

  • Soak Kabuli channa for 8 hours.
  • Drain the water and keep it in a strainer.
  • You can see the sprouts after 24 hours.

Preparation of batter

  • Soak urad dal and fenugreek seeds for 1 hour.
  • Wash urad dal well and grind till it becomes fluffy.
  • Grind sprouted chick peas into fine paste by adding enough water.
  • Mix ground dal, ground chick peas and enough salt.
  • Allow it to ferment for 2 hours.
  • The consistency of the batter should be like normal idli batter
  • Now the batter for making idli is ready.

Method for making idli

  1. Grease the Idli mould with little oil.
  2. Fill the batter in the mould.
  3. Steam it for 15 minutes
  4. Poke the idlis with a knife or spoon to check whether the idlis are cooked properly.
  5. If the idli does not stick on the spoon, it indicates that the idlis have cooked well.
  6. Allow it to cool. Scoop out the idlis with a flat spoon.
  7. Serve  the idlis  along with chutney and sambar.

Note: Soak one cup of raw kabuli channa and make into sprouts. For 1 cup of raw kabuli channa you need quarter cup of urad dal.

7 Responses to Sprouted Chick Peas Idli

  1. shoba says:


    What a creative nutritious dish for all, thanks for sharing this info
    I am not sure if you have this already, Could you please post the fruits, veggies & other low glyceimic ingradients which we daily use in our indian cooking



  2. Sharadha says:

    Hi Shoba

    Thanks for the suggestion. I am working on this and will soon publish the list.

  3. shalini says:

    Hi sharadha madam,

    thank you for such a great receipe.
    i tried it today, taste was really good.

    but, i have one doubt i added 1/2 cup of black gram dhal. i cooked the idly for 25 mins even after that
    some idly was half cooked.i dont know wat was the problem.

    can u please give me some suggestion?

    thank you

    • Sharadha says:

      Hi Shalini

      Sorry for delayed response. For 4 cups of sprouted chickpeas you should add 1 cup of black gram dal. The consistency of the batter should be like idly batter. Then you cook for 25 minutes.

  4. rukmani says:

    This sounds great, would like to try. Have a doubt, sometimes kabuli chana produces gas in the stomach, probably depending on the person, especially people above 48 yrs of age. Would it be ok since I have not tried it. Thank you

    • Sharadha says:

      Hi Rukmani, yes for many it produces gas. But taken in a limited quantity will not cause the problem. You can add little Ginger while grinding.

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