Protein1 recipes
spiced lentil rice powder.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
milagai podigunpowderidli podi
SERVING
CALORIES
380
PROTEIN
20.5g
CARBS
56g
FAT
10.2g
FIBER
12.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories380kcal—
Protein20.5g41%
Carbohydrates56g20%
Fiber12.5g45%
Sugar2.1g4%
Total fat10.2g13%
Saturated fat1.5g8%
Trans fat0g—
Cholesterol0mg0%
Water5.0g—
MINERALS
Sodium2450mg107%
Potassium680mg14%
Calcium145mg11%
Iron6.2mg34%
Magnesium110mg26%
Phosphorus290mg23%
Zinc2.8mg25%
Copper0.60mg67%
Manganese1.1mg48%
Selenium8.5µg15%
VITAMINS
Vitamin A45µg5%
Vitamin C2.0mg2%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K4.5µg4%
Thiamin (B1)0.35mg29%
Riboflavin (B2)0.15mg12%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.40mg24%
Folate (B9)180µg45%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup160g
1 tablespoon12g
1 teaspoon4g
1 oz28.4g
1 lb453.6g
1 ml0.7g
HEALTH BENEFITS
Why eat it.
- ✓High plant-based protein content from lentils
- ✓Rich in dietary fiber aiding digestion
- ✓Contains iron which helps in blood oxygenation
- ✓Spices like chilies provide thermogenic benefits
- ✓Good source of complex carbohydrates for sustained energy
COOKING TIPS
In the kitchen.
- 1Mix with sesame oil or melted ghee to create a paste for dipping
- 2Sprinkle over hot idlis or dosas immediately after cooking
- 3Use as a dry seasoning for roasted potatoes or okra for added crunch
STORAGE
Keep it fresh.
- Store in an airtight glass or stainless steel container
- Keep in a cool, dark, and dry place to maintain aroma
- Always use a completely dry spoon to avoid moisture contamination
FAQ
Frequently asked questions.
How long does spiced lentil rice powder last?
When stored in an airtight container in a cool, dry place, it stays fresh for 3 to 6 months. Its aroma may fade over time.
Does it contain gluten?
Yes, most commercial versions contain asafoetida (hing) which is typically compounded with wheat flour.
Can I freeze this powder?
Freezing is not necessary and can introduce moisture. Room temperature storage in a sealed container is best.
What is the best way to eat idli podi?
The traditional way is to mix the powder with gingelly (sesame) oil or ghee and dip idli or dosa pieces into it.
Is it spicy?
The spice level varies by brand and recipe, but it generally has a medium to high heat due to the dried red chilies.
Are there nuts in this powder?
Many traditional recipes include peanuts or sesame seeds for texture and flavor, so it should be avoided by those with nut allergies.
Can I use it as a substitute for sambar powder?
No, they have very different flavor profiles. Idli podi is a condiment meant for dipping, while sambar powder is a cooking spice for stews.
How do I know if it has gone bad?
If it develops a musty smell, shows signs of clumping/moisture, or loses its vibrant color and sharp aroma, it should be discarded.
RECIPES
Cook with spiced lentil rice powder.
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