Ulundu Kanji: A Traditional Protein-Rich Porridge
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.
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.
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.
Ingredients You’ll Need
Whole urad dal (black gram) – ¼ cupRice – 2 tbspWater – 3–4 cupsSalt – a pinchGhee – 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.