Looking for a way to include traditional rice grains in your diet without compromising on texture? This Poongar Rice Idli recipe yields soft, spongy idlis without using a single grain of white rice. Also known as Women’s Rice or Poongar Arisi, this unpolished heirloom variety is naturally rich in iron and excellent for PCOS, diabetes and weight loss. Learn the perfect ratio to master this healthy South Indian breakfast that tastes just as good as regular rice idli. Its so easy to make and tastes the best.
Poongar rice idli is a healthy, nutrient-dense alternative to our usual white rice idli. As many of you know, I recently published a detailed post on the Traditional Rice Varieties of Tamil Nadu and I have been exploring various dishes using these organic, wild and heritage grains. In fact, I have already shared a recipe for Kaatuyaanam Rice Idli & Dosa – do check that out if you are interested! Stay tuned as I will be sharing more healthy recipes using these ancient heritage rice varieties soon. Please check the table below to read the topic that interest you.
Quick highlights
| Feature | Details |
| Rice Variety | Poongar rice / Women’s rice |
| Soaking time | 8 to 10 hours |
| Fermentation | Minimum 8 hours to overnight |
| Key benefit | No White rice used, Low GI, PCOS friendly |
| Texture | Soft & spongy idli. Make crispy dosa too. |
| Grinding method | Best using grinder. Use ice water when using Indian mixie. |
Soft Poongar Rice Idli & Dosa Batter (No White Rice)
Ingredients
- 2 cups Poongar rice / Women's rice / Poogar arisi
- ½ cup Urad dal White, round
- ½ tsp Methi seeds
- Water – as needed
- Salt – as needed
Instructions
- Wash & Soak: Wash rice 3 times till clear water. Soak rice for 10 hours. Soak Dal+Methi for 4 hours.
- Grind the Rice and dal: Grind rice + Dal + Methi seeds to a smooth, thick paste.
- Add water based on the need. Do not make the batter watery. Idli becomes flat and sticky.
- Mix & Ferment: Mix the batter by hand. Ferment for 8 hours until it rises well.
- Steam: Pour into greased plates and steam for 15 minutes.
- Rest: Rest the cooked idli for 5 minutes before removing using a small spoon.
- Make crispy dosa: To make crispy dosa, dilute the batter slightly and pour the batter on hot dosa tawa.
- Drizzle oil. Flip and cook both sides. Fold and serve with your favorite chutney, sambar and podi.
Notes
- Warning: Do not reduce soaking time. Red rice is harder than white rice.
- Tip: If batter doesn’t ferment (in winter), keep it inside a warm oven or casserole.
Nutrition
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Health Benefits of Poongar Rice (Women’s Rice)
Poongar rice (Poongar Arisi) is often called “Women’s Rice” because of its specific benefits for the female reproductive system, but it is excellent for everyone. Here is why you should switch to this heritage grain:
- Hormonal Balance: This rice is widely recommended for women to help regulate hormonal issues, making it beneficial for managing PCOS and irregular periods. It is also believed to induce normal delivery in pregnant women.
- Diabetes Friendly (Low GI): Unlike polished white rice which spikes blood sugar, Poongar rice is a complex carbohydrate with a lower Glycemic Index. It releases energy slowly, preventing sugar spikes.
- Rich in Iron & Antioxidants: The red color of the grain comes from Anthocyanin, a powerful antioxidant. It is also rich in iron, which helps in boosting hemoglobin levels and fighting anemia.
- Gluten-Free & Easy Digestion: Being a 100% whole grain, it is naturally gluten-free and aids in better digestion compared to processed grains.
FAQ – Common Questions about Poongar Rice Idli
Q: Can I skip adding Poha (Aval) to this recipe?
A: Yes, you can skip Poha. Its an optional ingredient.
Q: Is Poongar rice good for diabetes and weight loss?
A: Yes, absolutely. Poongar rice has a lower Glycemic Index (GI) compared to white rice and is rich in fiber. This prevents sudden spikes in blood sugar, making it an excellent breakfast choice for diabetics and those looking to manage their weight.
Q: What is the difference between Mapillai Samba and Poongar Rice?
A: While both are traditional red rice varieties from Tamil Nadu, their benefits differ. Mapillai Samba is traditionally recommended for increasing stamina and muscle strength (often called “Bridegroom’s Rice”). Poongar Rice is known as “Women’s Rice” and is specifically famed for balancing hormones and increasing hemoglobin.
Q: Can I grind this batter in a mixie?
A: Yes, you can. However for soft, fluffy idlis, a wet grinder is always best because it aerates the batter better. If using a mixie, ensure you use ice-cold water while grinding to prevent the batter from heating up, which can stop fermentation.
Q: Why did my red rice idlis turn out hard?
A: Hard idlis usually happen for two reasons:
Insufficient Soaking: Red rice is harder than white rice and needs 8-10 hours of soaking.
Water Ratio: Red rice absorbs less water during steaming. If your batter is too watery, the idlis will not rise properly. Keep the batter thick.
