Looking for a nourishing and delicious breakfast that will fuel your day? Look no further than Ulundhu Kanji! This rich and comforting South Indian porridge is packed with the goodness of urad dal, jaggery, and aromatic spices. Perfect for boosting your energy levels, it combines a subtle sweetness with a hearty texture that will leave you craving more. Whether you’re new to this dish or a long-time fan, this recipe is sure to become a staple in your kitchen. Keep reading to discover how to make this fantastic porridge that will warm your heart and satisfy your cravings!.
In some households, it is considered a nutritious breakfast or evening snack, especially for new mothers recovering after childbirth, as it is believed to be rich in nutrients that help restore strength and energy. Its soothing properties and health benefits make it a comforting choice for any time of year, but it holds special significance during these culturally meaningful times.
Please check out the Ulundhu Kali recipe and Black Gram Jaggery Ladoo on my blog. These recipes are also made using black urad dal and offer a wealth of nutritional benefits.
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Nutritional Benefits of Ulundhu Kanji
Ulundhu Kanji offers a range of impressive nutritional benefits, making it a healthy and nourishing choice. Here are some key benefits:
- Rich in Protein: The primary ingredient, Urad Dal (Black Gram), is an excellent source of plant-based protein, essential for muscle repair, growth, and overall body function.
- High in Iron: Urad dal is also packed with iron, which is crucial for boosting hemoglobin levels and preventing anemia. Additionally, the inclusion of jaggery, a natural sweetener, further enhances the iron content.
- Supports Digestion: Dry ginger powder and cardamom are known for their digestive benefits. They help in soothing the stomach, reducing bloating, and improving the absorption of nutrients.
- Rich in Fiber: The dish is high in dietary fiber, which promotes good digestion, regulates blood sugar levels, and aids in weight management.
- Boosts Energy: The combination of protein, iron, and natural sugars from jaggery provides a sustained energy boost, making it an ideal meal to start the day or to fuel you during physically demanding times.
- Anti-inflammatory Properties: Ingredients like dry ginger and cardamom have natural anti-inflammatory properties, which help reduce inflammation in the body and contribute to overall wellness.
- Bone Health: The calcium content in jaggery and the high-quality protein in urad dal contribute to maintaining strong and healthy bones.
This wholesome porridge not only offers a comforting and flavorful meal but also delivers essential nutrients that support overall health and well-being.
Ingredients
The ingredients used in this recipe were carefully chosen for their nutritional value and health benefits. Urad Dal (Black Gram) is a rich source of protein, iron, and fiber, making it ideal for boosting energy and supporting overall health. Jaggery is a natural sweetener packed with essential minerals like iron and calcium, which help improve digestion and strengthen bones. Cardamom and Dry Ginger Powder not only enhance the flavor with their aromatic spices but also aid in digestion and provide anti-inflammatory properties. Together, these ingredients create a wholesome dish that nourishes the body, improves vitality, and promotes well-being.
Key Ingredients:
- Urad Dal (Black Gram)
- Jaggery
- Cardamom Powder
- Dry Ginger Powder
See recipe card for quantities.
Instructions
- Heat a heavy-bottomed pan and add urad dal and raw rice. Fry the ingredients until a fragrant aroma is released. Then, transfer them to a mixer grinder.
- Once the dal has cooled, grind it into a smooth powder and set it aside for later use.
- Heat a pan and add about a cup of water. Bring it to a boil. Once the water is hot, add the grated jaggery and stir well. As you do this, the jaggery will dissolve, and any impurities will float to the surface. Set this jaggery syrup aside for later use
- Heat a heavy-bottomed pan and add about two cups of water. Bring it to a boil. Once the water is hot, add the smooth, ground urad dal powder. Stir well to prevent lumps from forming. Continue stirring until the dal powder is fully cooked in the water.
- Strain the jaggery syrup and add it to the pan. Mix well to ensure the jaggery juice combines thoroughly with the dal mixture.
- Add dry ginger powder and cardamom powder. Mix well. Keep the flame low for 5-10 minutes to allow the mixture to fully integrate and cook through. Ulundhu Kanji is ready to serve
Substitutions
Ulundhu Kanji can be easily adapted to fit various dietary needs, making it a versatile dish for all. Here’s how you can adjust it to suit different diets:
- Gluten-Free: The recipe is naturally gluten-free as it uses urad dal and jaggery, both of which are free from gluten. Just ensure that the spices used, such as cardamom and dry ginger, are certified gluten-free to avoid any cross-contamination.
- Vegan: This recipe is vegan as it doesn’t include any animal products. The combination of urad dal and jaggeryprovides a great plant-based source of protein and sweetness. If you'd like to add a creamy texture, you can stir in some coconut milk for an extra layer of richness.
- Dairy-Free: The dish is already dairy-free. However, for extra flavor or creaminess, you can add a dash of coconut milk or use plant-based alternatives to dairy if needed.
- Low-Sugar: If you are following a low-sugar diet, you can reduce or eliminate the amount of jaggery used in the recipe. The natural sweetness from the dal, along with the spices, still makes for a flavorful dish.
- Paleo/Whole30: While this dish is made with natural sweeteners like jaggery, which may not be compliant with strict Paleo or Whole30 diets, you can make an alternative by replacing jaggery with stevia or coconut sugar for a more Whole30-friendly option.
Variations
Here are a few creative ways you can adapt Ulundhu Kanji to suit your dinner guests or add a personal cultural twist:
- Spicy Kick for a Savory Twist: If your guests prefer savory dishes, you can adjust the recipe by omitting the jaggery and replacing it with salt and black pepper. Add a pinch of asafoetida (hing) and some finely chopped green chilies for an added spicy kick. This version is perfect for a savory breakfast or dinner option.
- Add Fresh Herbs: For an herbal touch, you can garnish your Ulundhu Kanji with freshly chopped coriander or curry leaves. This will add color, aroma, and a burst of freshness that complements the warm flavors of the dish.
- Incorporating Coconut: If you're preparing a meal in a coastal Indian style, try adding a dollop of fresh coconut milk to your Ulundhu Kanji before serving. This will give the porridge a creamy, indulgent texture. In some cultures, this addition is common, especially in Kerala and Tamil Nadu, where coconut-based dishes are a staple.
- Nutrient Boost with Nuts and Seeds: For a crunchier texture and to enhance the nutrient profile, sprinkle some toasted cashews, almonds, or pumpkin seeds on top. These nuts will add healthy fats and a satisfying crunch to the smooth porridge.
- Make it a Complete Meal: For a heartier meal, you can serve Ulundhu Kanji alongside some roasted vegetables, sautéed greens, or even a light lentil salad to create a complete, balanced dinner.
Top Tip
Here are some tips for making perfect Ulundhu Kanji:
- Roast the Dal and Rice Properly: Ensure the urad dal and rice are roasted well before grinding. This enhances the flavor and helps prevent any raw taste in the porridge.
- Strain the Jaggery Syrup: Always strain the jaggery syrup to remove impurities, ensuring a smooth and clean consistency in the porridge.
- Stir Constantly: When cooking the dal mixture, stir continuously to prevent lumps from forming and to ensure an even texture.
- Adjust Consistency: You can adjust the consistency of the porridge by adding more or less water, depending on whether you prefer a thicker or thinner texture.
- Use Fresh Ingredients: For the best flavor, use freshly grated jaggery and freshly ground spices like cardamom and dry ginger powder.
- Cook on Low Flame: After adding the jaggery syrup, cook the mixture on a low flame to allow the flavors to blend well and prevent the jaggery from caramelizing.
- Serve Warm: Ulundhu Kanji is best served warm, especially in colder months, for a comforting and nourishing meal.
- Optional Add-ins: You can add a bit of coconut milk for extra creaminess or a sprinkle of ghee for enhanced flavor.
Related
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Recipe Card
Ulundhu Kanji | Ulutham Kanji | Urad Dal Porridge
Equipments Needed
- 1 Heavy Bottomed Pan
- 1 Mixer Grinder
Ingredients
- ¼ cup Black Urad Dal
- 1 teaspoon Raw Rice
- ¼ cup Grated Jaggery
- 1 teaspoon Dry Ginger Powder (Sukku Powder)
- 1 teaspoon Cardamom Powder
Instructions
- Heat a heavy-bottomed pan and add urad dal and raw rice. Fry the ingredients until a fragrant aroma is released. Then, transfer them to a mixer grinder.¼ cup Black Urad Dal, 1 teaspoon Raw Rice
- Once the dal has cooled, grind it into a smooth powder and set it aside for later use.
- Heat a pan and add about a cup of water. Bring it to a boil. Once the water is hot, add the grated jaggery and stir well. As you do this, the jaggery will dissolve, and any impurities will float to the surface. Set this jaggery syrup aside for later use. You can skip this step, if the jaggery is pure.¼ cup Grated Jaggery
- Heat a heavy-bottomed pan and add about two cups of water. Bring it to a boil. Once the water is hot, add the smooth, ground urad dal powder. Stir well to prevent lumps from forming. Continue stirring until the dal powder is fully cooked in the water.
- Strain the jaggery syrup and add it to the pan. Mix well to ensure the jaggery juice combines thoroughly with the dal mixture.
- Add dry ginger powder and cardamom powder. Mix well. Keep the flame low for 5-10 minutes to allow the mixture to fully integrate and cook through. Switch off the flame and serve Ulundhu Kanji.1 teaspoon Dry Ginger Powder (Sukku Powder), 1 teaspoon Cardamom Powder
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Notes
- Roast the Dal and Rice Properly: Ensure the urad dal and rice are roasted well before grinding. This enhances the flavor and helps prevent any raw taste in the porridge.
- Strain the Jaggery Syrup: Always strain the jaggery syrup to remove impurities, ensuring a smooth and clean consistency in the porridge.
- Stir Constantly: When cooking the dal mixture, stir continuously to prevent lumps from forming and to ensure an even texture.
- Adjust Consistency: You can adjust the consistency of the porridge by adding more or less water, depending on whether you prefer a thicker or thinner texture.
- Use Fresh Ingredients: For the best flavor, use freshly grated jaggery and freshly ground spices like cardamom and dry ginger powder.
- Cook on Low Flame: After adding the jaggery syrup, cook the mixture on a low flame to allow the flavors to blend well and prevent the jaggery from caramelizing.
- Serve Warm: Ulundhu Kanji is best served warm, especially in colder months, for a comforting and nourishing meal.
- Optional Add-ins: You can add a bit of coconut milk for extra creaminess or a sprinkle of ghee for enhanced flavor.
