Kambu Kurunai Sadam is a traditional South indian dish combining kambu (pearl millet) and kurunai (horse gram). This nutrient-rich rice alternative is perfect for health-conscious individuals looking for a wholesome, protein-packed meal. Not only is it easy to digest, but it also brings a host of health benefits. Let’s dive into the recipe and its goodness.
Ingredients You’ll Need
Pearl millet (Kambu/Bajra) – 1 cup
Horse gram (Kurunai) – ¼ cup
Water – 3 cups
Coconut oil – 1 tsp
Mustard seeds – ½ tsp
Curry leaves – 1 sprig
Green chilies – 2, chopped
Ginger – 1 tsp, finely chopped
Turmeric powder – ¼ tsp
Salt – as required
Grated coconut – 2 tbsp (optional, for garnish)
Step-by-Step Preparation
Soak the Ingredients:
Soak horse gram overnight or for at least 6–8 hours. Rinse pearl millet thoroughly and soak for 30 minutes. This reduces cooking time and improves digestibility.
Cook the Grains:
In a pressure cooker, add soaked horse gram and 1 cup of water. Cook for 2–3 whistles. Once done, add pearl millet, remaining water, turmeric, and salt. Pressure cook for another 3–4 whistles until both grains are soft.
Prepare the Tempering:
Heat coconut oil in a small pan. Add mustard seeds and let them splutter. Toss in curry leaves, chopped green chilies, and ginger. Sauté until aromatic.
Combine and Serve:
Mix the cooked grains with the tempering. Garnish with grated coconut for added flavor. Serve hot with a side of spiced yogurt or sambar.
Health Benefits of Kambu Kurunai Sadam
1. High protein Content:
Horse gram is a rich source of plant-based protein, aiding in muscle repair and overall body strength. Combined with pearl millet, it makes a complete protein meal.
2. Excellent for Weight Management:
Both pearl millet and horse gram are high in fiber, keeping you full for longer and preventing unnecessary snacking. This helps in healthy weight management.
3. Controls Blood sugar Levels:
Pearl millet has a low glycemic index, making it ideal for diabetics. horse gram further helps in stabilizing blood sugar levels.
4. Boosts Immunity:
Packed with antioxidants, iron, calcium, and vitamins, this dish strengthens immunity and improves overall health.
5. Promotes heart Health:
High fiber and magnesium content in pearl millet reduce cholesterol levels and support a healthy heart.
6. Improves Digestion:
The soluble fiber in both millet and horse gram aids digestion and prevents constipation.
Final Thoughts
Kambu Kurunai Sadam is more than just a meal—it’s a nutritional powerhouse that promotes health and wellness. Whether you’re looking to manage weight, boost immunity, or enjoy a traditional South indian delicacy, this dish is perfect for every occasion.
Try it for breakfast, lunch, or dinner, and embrace the goodness of millets and pulses in your daily diet!
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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