Sprout Rava Idli

Sprout Rava Idli

Making everyday breakfast is a big challenge. I often make Rava idli for breakfast and for my son’s lunch box.

I usually make moong sprouts at home and use it for a variety of dishes. I like to eat it raw in salads.

Moong sprouts are low in calories and a good source of fiber. it is a good source of vitamin B and Vitamin C.

This time I thought of making them with the sooji or semolina. I followed the method of Rava Idli.  I added moong sprout and spinach paste instead of water.

After that add yogurt and soda and leave the batter for 15 minutes aside. Then pour the batter into the greased idli molds and steam them in the steamer for 8-10 minutes.

The idlis came out super soft and remained soft even when they were eaten cold.

You can make “sprout rava dhoklas” with the same batter. Add ginger chili paste to the batter and pour the batter into the greased dish instead of idli mold. Sprinkle some black pepper powder and steam the dhoklas in the steamer for 8-10 minutes. Temper the dhoklas with oil, mustard seeds, cumin seeds, sesame seeds, curry leaves, green chilis and asafoetida. Serve them hot with chutney or ketchup.

You can also make “Sprout Rava Chilas” or “Sprout semolina pancakes” with the same batter. Add the ginger, garlic and green chili paste. (avoid garlic if you do not eat it). Add whole cumin seeds. Mix them well with salt. Pour ladleful of batter into a nonstick pan. Put some chopped coriander, green capsicum, and onions. Cover and cook for 2 minutes. flip and cover and cook for another 4-5 minutes. Serve them hot with chutney and ketchup.

These above recipes are nutritious, healthy and can be enjoyed as breakfast, snacks or a light lunch or dinner.

They are a healthy option for a kids lunch box.


Sprout Rava Idli

Sprout Rava Idli

A very soft idli made with moong sprouts, spinach and semolina. It is very high in fibre and very nutritious. It is perfect as a snack, breakfast or kids lunch box.
Course Breakfast
Cuisine Indian
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 15 idli
Calories 103kcal



  • Grind moong sprout and spinach together to a smooth paste.
    Sprout Rava Idli
  • In a bowl take semolina.
    Sprout Rava Idli
  • Add the moong sprout and spinach paste and yogurt.
    Sprout Rava Idli
  • Mix them well. Add salt, asafoetida and soda and mix them well gently.
    Sprout Rava Idli
  • Cover and keep aside for 15 minutes.
    Sprout Rava Idli
  • Fill the batter in the greased idli molds.
    Sprout Rava Idli
  • Put the mold in the steamer filled with water and cover and cook for 8-10 minutes.
    Sprout Rava Idli
  • Remove from the steamer. Brush it with oil.
    Sprout Rava Idli
  • Remove from the molds and serve it with chutney of your choice.
    Sprout Rava Idli


Calories: 103kcal | Carbohydrates: 17g | Protein: 4g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 1mg | Sodium: 36mg | Potassium: 116mg | Fiber: 1g | Sugar: 2g | Vitamin A: 300IU | Vitamin C: 4.1mg | Calcium: 40mg | Iron: 0.5mg

4 thoughts on “Sprout Rava Idli”

  1. Loved the idea of using spinach. I tried the recipe but my idlis were not fluffy. Soft but not fluffy. What could I have done wrong?

    • Hello Jyoti,
      Thank you for liking and trying this healthy recipe. The exact proportion of using cooking soda plays important role in making idlis soft and fluffy. The cooking soda used should also be fresh. Also after adding the soda do not over stir the mixture. Gently mix the batter and keep it aside covered for 15 minutes.


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