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A comforting and nutritious South Indian rice porridge made with fenugreek seeds, coconut milk, and a touch of jaggery. This traditional Karnataka dish offers a unique blend of bitter, sweet, and savory flavors, perfect for a wholesome breakfast or light meal.
For 4 servings
Prepare Rice and Fenugreek
Pressure Cook the Porridge Base
Mash and Sweeten
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A comforting and nutritious South Indian rice porridge made with fenugreek seeds, coconut milk, and a touch of jaggery. This traditional Karnataka dish offers a unique blend of bitter, sweet, and savory flavors, perfect for a wholesome breakfast or light meal.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 569.35 calories per serving with 9.79g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch or supper.
Finish with Coconut Milk
Serve Warm
Use brown rice or red rice for a higher fiber content. You will need to increase the soaking time to 2-3 hours and add an extra cup of water during pressure cooking.
You can substitute jaggery with coconut sugar or date syrup for a different flavor profile. Adjust the quantity based on the sweetness level.
Top the ganje with toasted cashews, almonds, or a sprinkle of grated fresh coconut for added texture and flavor.
Omit the jaggery and cardamom. Instead, prepare a tempering (tadka) of mustard seeds, cumin seeds, curry leaves, and a pinch of asafoetida in ghee and pour it over the cooked porridge.
Fenugreek seeds are rich in soluble fiber, which helps in relieving constipation and improving overall gut health. This porridge is gentle on the stomach and easy to digest.
Fenugreek is a well-known galactagogue, a substance that promotes lactation in nursing mothers. This traditional porridge is often given to new mothers to help boost milk supply.
The combination of complex carbohydrates from rice and healthy fats from coconut milk provides a steady release of energy, making it an excellent breakfast to keep you full and energized for hours.
Studies suggest that the fiber and compounds in fenugreek seeds may help in controlling blood sugar levels by slowing down sugar absorption.
Yes, Menthya Ganje is considered very healthy. Fenugreek seeds are known for their digestive benefits, blood sugar regulation, and anti-inflammatory properties. Coconut milk provides healthy fats, and jaggery is an unrefined sweetener with more minerals than white sugar. It's a balanced and nourishing meal.
One serving of Menthya Ganje (approximately 1.5 cups or 340g) contains around 490-510 calories. The calorie count can vary based on the type of coconut milk and the amount of jaggery used.
The characteristic taste of this dish includes a hint of bitterness from fenugreek. To reduce it, ensure you soak the seeds for at least 30 minutes and rinse them well. If it's still too bitter after cooking, you can add a little more jaggery or a splash more coconut milk to balance the flavors.
Absolutely. You can cook the soaked rice and fenugreek in a heavy-bottomed pot on the stovetop. It will take longer, about 40-50 minutes, and you may need to add more water as it cooks. Cover the pot and stir occasionally to prevent sticking.
You can store leftovers in an airtight container in the refrigerator for up to 2 days. It will thicken upon cooling. Reheat it on the stovetop over low heat, adding a little water or coconut milk to restore its original consistency.