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ukda tandul.

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Recipes with ukda tandul + Add to pantry

SERVING

CALORIES

123

PROTEIN

2.6g

CARBS

26.5g

FAT

0.20g

FIBER

0.40g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories123kcal—

Protein2.6g5%

Carbohydrates26.5g10%

Fiber0.40g1%

Sugar0.05g0%

Total fat0.20g0%

Saturated fat0.05g0%

Trans fat0g—

Cholesterol0mg0%

Water70.1g—

MINERALS

Sodium2.0mg0%

Potassium38mg1%

Calcium4.0mg0%

Iron0.20mg1%

Magnesium9.0mg2%

Phosphorus38mg3%

Zinc0.30mg3%

Copper0.03mg3%

Manganese0.30mg13%

Selenium7.5µg14%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0mg0%

Vitamin K0µg0%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.01mg1%

Niacin (B3)1.4mg9%

Pantothenic acid (B5)0.25mg5%

Vitamin B60.09mg5%

Folate (B9)3.0µg1%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup190g

1 tablespoon12g

1 teaspoon4g

HEALTH BENEFITS

Why eat it.

✓Has a lower glycemic index than regular white rice, which helps in better blood sugar management.
✓Retains more B vitamins, particularly thiamine and niacin, compared to milled white rice because the parboiling process infuses nutrients from the bran into the endosperm.
✓Contains resistant starch, which acts as a prebiotic to support the growth of beneficial gut bacteria.
✓Provides a good source of minerals like magnesium and zinc, essential for various bodily functions.

COOKING TIPS

In the kitchen.

1Rinse the rice under cold water until the water runs clear to remove excess surface starch for fluffier grains.
2Ukda tandul typically requires a slightly longer cooking time and more water (around a 1:2.5 rice-to-water ratio) than regular white rice.
3After cooking, allow the rice to rest covered for 10 minutes off the heat, then fluff with a fork to separate the grains.
4Its firm, non-sticky texture makes it ideal for dishes like biryani, pulao, fried rice, and for making batters for idli and dosa.

STORAGE

Keep it fresh.

Store in a cool, dark, and dry place in an airtight container to prevent moisture absorption and infestation by pests.
For long-term storage, keep it in the refrigerator or freezer to maintain its freshness and prevent the natural oils from going rancid.

FAQ

Frequently asked questions.

Is ukda tandul healthy?

Yes, ukda tandul (parboiled rice) is highly nutritious because the parboiling process forces nutrients from the bran into the grain. It is richer in B vitamins and minerals than regular white rice and has a lower glycemic index, making it a healthier carbohydrate choice.

What are the specific health benefits of ukda tandul?

It provides essential B vitamins like thiamine and niacin for energy metabolism, and minerals such as magnesium and zinc. Additionally, it contains resistant starch that acts as a prebiotic, supporting the growth of beneficial gut bacteria and improving digestive health.

Is ukda tandul suitable for diabetics?

Yes, ukda tandul is generally better for diabetics than polished white rice. It has a lower glycemic index, which helps in better blood sugar management by causing a slower rise in glucose levels after consumption.

Is ukda tandul gluten-free?

Yes, ukda tandul is naturally gluten-free. It is an excellent energy source for individuals with celiac disease or those following a gluten-free diet.

How do you cook ukda tandul?

Ukda tandul requires more water and time than white rice. It is best to soak it for 30-60 minutes first, then cook with a 1:3 rice-to-water ratio in a pressure cooker or a covered pot until the grains are tender but distinct.

What does ukda tandul taste like?

It has a slightly nutty, earthy flavor and a firmer, less sticky texture compared to regular white rice. The grains remain separate and chewy after cooking, which many people find more satisfying.

Is ukda tandul good for weight loss?

It can support weight loss goals because its resistant starch content promotes a feeling of fullness and satiety. However, it still contains 123 calories per 100g, so it should be consumed in controlled portions as part of a balanced diet.

How is ukda tandul different from regular white rice?

Unlike white rice, which is stripped of its nutrients during milling, ukda tandul is steamed in its husk before processing. This 'parboiling' preserves the vitamins and minerals, giving it a yellowish tint and a superior nutritional profile.

Do I need to soak ukda tandul before cooking?

While not strictly mandatory, soaking for at least 30 minutes is highly recommended. Soaking helps the heat penetrate the tough grain more effectively, resulting in a better texture and shorter cooking time.

How should I store ukda tandul?

Store raw ukda tandul in an airtight container in a cool, dry place away from direct sunlight. When stored properly, it can remain fresh for up to 6-12 months.

RECIPES