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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.
For 4 servings
Rinse and Soak the Rice (35 minutes)
Boil the Rice (5-7 minutes)
Simmer Until Tender (25-30 minutes)
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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.
This goan recipe takes 65 minutes to prepare and yields 4 servings. At 0.72 calories per serving with 0.01g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Rest and Fluff (10 minutes)
Add whole spices like a 1-inch cinnamon stick, 2-3 cloves, and 2 green cardamom pods to the water while boiling for a fragrant twist.
For a richer flavor, replace 1 cup of water with 1 cup of thin coconut milk during the cooking process.
The intact bran layer makes red rice an excellent source of fiber, which aids digestion, promotes satiety, and helps maintain a healthy gut.
The red color comes from anthocyanins, powerful antioxidants that help combat oxidative stress and inflammation in the body.
With a lower glycemic index than white rice, it releases sugar into the bloodstream more slowly, making it a favorable choice for managing blood sugar levels.
Red rice is a good source of magnesium, a mineral vital for bone health, nerve function, and regulating blood pressure.
Yes, Goan Red Rice is very healthy. It is an unhulled or partially hulled rice, which means it retains its bran layer. This makes it rich in fiber, antioxidants (specifically anthocyanins, which give it the red color), magnesium, and other essential nutrients. It has a lower glycemic index compared to white rice, making it a better option for blood sugar management.
One serving of approximately 1 cup (225g) of cooked Goan Red Rice contains about 270-290 calories, primarily from complex carbohydrates.
Goan red rice naturally has a firm, chewy texture and will not be as soft as white rice. If it's unpleasantly hard, it might be due to insufficient soaking time or not enough water. Ensure you soak it for at least 30 minutes and use the correct 1:3 rice-to-water ratio.
Yes, you can. After soaking and draining the rice, add it to the rice cooker with 3 cups of water (a 1:2 ratio works best for rice cookers) and salt. Use the 'brown rice' setting if available, or the standard setting.
Its robust, nutty flavor pairs exceptionally well with the bold and spicy flavors of Goan cuisine. It's the traditional accompaniment for Goan Fish Curry, Prawn Curry, Chicken Xacuti, and vegetable stews (Khatkhate).