ukda tandul
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
A staple in Maharashtrian homes, this is the classic way to cook fluffy, non-sticky parboiled rice. Each grain remains separate, making it the perfect companion for dal, amti, or any flavorful curry.
A staple in every Goan household, this nutritious red rice, known as Ukda Tandul, has a beautiful earthy flavor and a firm, satisfyingly chewy texture. It's the perfect, wholesome companion for a spicy fish curry or a rich vegetable stew.
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.
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.
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.
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.
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.
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.
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.
ukda tandul is a versatile ingredient found in cuisines around the world. With 123 calories per 100g and 2.6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 1 recipes featuring ukda tandul with step-by-step instructions.
Browse recipes →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.
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.
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.