ukde tandul
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A staple in every Goan household, this red parboiled rice, known as Ukde Tandul, has a unique earthy flavor and a firm, satisfying texture. It's the perfect canvas for soaking up rich fish curries and spicy vindaloos, offering a more nutritious and flavorful alternative to white rice.
A simple and nourishing rice gruel made from parboiled rice, cooked until soft and creamy. This Maharashtrian comfort food is light on the stomach, seasoned with a touch of salt and ghee.
Yes, ukde tandul (parboiled rice) is highly nutritious because the parboiling process preserves B vitamins like thiamine and niacin. It also contains resistant starch, which acts as a prebiotic to support gut health and offers a lower glycemic index than regular white rice.
A 100g serving of ukde tandul provides approximately 363 calories and 7.9g of protein. It is a high-carbohydrate food with 79.2g of carbs and is very low in fat, containing only 0.7g per 100g.
It can be a helpful addition to a weight loss diet because its firmer texture and resistant starch content promote satiety, helping you feel full for longer. Its lower glycemic index also helps prevent the rapid insulin spikes associated with fat storage.
Yes, ukde tandul is naturally gluten-free. It is an excellent energy source for individuals with celiac disease or those following a gluten-restricted diet.
Ukde tandul is generally better for diabetics than polished white rice because it has a lower glycemic index. This leads to a slower, more gradual increase in blood sugar levels, though it should still be consumed in controlled portions.
It typically requires more water and a longer cooking time than white rice. It is best to soak the rice for 30-60 minutes before cooking, then use a ratio of 1 part rice to 2.5 or 3 parts water, simmering until the grains are tender but firm.
Ukde tandul has a slightly nutty, earthy flavor and a distinct, chewy texture. Unlike regular white rice, the grains remain separate and firm after cooking rather than becoming sticky or mushy.
ukde tandul is a versatile ingredient found in cuisines around the world. With 363 calories per 100g and 7.9 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 2 recipes featuring ukde tandul with step-by-step instructions.
Browse recipes →Yes, ukde tandul is a preferred variety for making idli and dosa batter. The parboiling process alters the starch, which aids in fermentation and results in softer idlis and crispier dosas.
Store it in an airtight container in a cool, dry, and dark place to protect it from moisture and pests. When stored correctly, it can remain fresh and nutritionally intact for up to 12 months.
The main difference is the parboiling process, where the rice is steamed in its husk before milling. This pushes nutrients from the outer bran into the grain, making ukde tandul more nutritious and giving it a firmer texture compared to white rice.