Ulundu Kanji, made from ulundu (black gram or urad dal), is a traditional South indian porridge that is nutritious, easy to digest, and highly beneficial for health. This simple recipe is often consumed as a comfort food, breakfast, or a post-fasting meal due to its protein-rich content and soothing properties.
Ingredients You’ll Need
Whole urad dal (black gram) – ¼ cup
Rice – 2 tbsp
Water – 3–4 cups
Salt – a pinch
Ghee – 1 tsp (optional, for flavor)
Step-by-Step Preparation
Soak the Ingredients:
Soak black gram and rice for 4–5 hours or overnight. This reduces cooking time and enhances digestibility.
Grind (Optional):
For a smoother texture, grind soaked black gram with a little water into a coarse paste. Some prefer to cook whole dal for a more rustic porridge.
Cook the Kanji:
In a pressure cooker or pan, add soaked rice, black gram, and water. Cook until the grains are soft and blend into a slightly thick porridge. Stir occasionally to prevent sticking.
Add salt and Ghee:
Add a pinch of salt to taste. For added richness, drizzle a teaspoon of ghee before serving.
Serve Warm:
Ulundu Kanji is best enjoyed warm, either plain or with a side of vegetables or chutney for added flavor.
Health Benefits of Ulundu Kanji
1. High in Protein:
Black gram is rich in plant-based protein, making this porridge ideal for muscle repair, bone strength, and overall growth.
2. aids Digestion:
Soaking and cooking black gram improves digestive health, reduces bloating, and helps regulate bowel movements.
3. Supports heart Health:
Urad dal contains fiber and antioxidants, which help lower cholesterol levels and maintain heart health.
4. Boosts Immunity:
Ulundu is packed with minerals like iron, magnesium, and potassium, which strengthen immunity and promote overall wellness.
5. Energy-Boosting and Light on Stomach:
This porridge provides sustained energy without being heavy, making it suitable for mornings, evenings, or as a post-fasting meal.
6. Bone and Joint Health:
The calcium content in urad dal supports strong bones and joints, especially beneficial for growing children and elderly individuals.
Final Thoughts
Ulundu Kanji is a simple, wholesome, and protein-packed porridge that combines nourishment with ease of preparation. Whether you are recovering from illness, observing a fast, or looking for a healthy breakfast or dinner option, this traditional porridge is perfect. With its high protein, digestive, and immune-boosting properties, Ulundu Kanji is truly a timeless South indian superfood that nurtures both body and soul.
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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