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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.
For 4 servings
Rinse and Soak the Rice
Boil the Rice
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.
This goan recipe takes 60 minutes to prepare and yields 4 servings. At 265.44 calories per serving with 5.78g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Drain and Serve
For a faster method, you can use a pressure cooker. Use a 1:3 rice-to-water ratio (1.5 cups rice to 4.5 cups water) and cook for 2-3 whistles on medium heat. Allow the pressure to release naturally.
To add a subtle fragrance, you can add a bay leaf or a couple of green cardamom pods to the boiling water.
The bran layer is partially intact, providing a good source of dietary fiber which aids digestion, prevents constipation, and promotes a feeling of fullness.
Parboiled rice generally has a lower glycemic index compared to polished white rice, leading to a slower rise in blood sugar levels, which is beneficial for metabolic health.
The red bran contains anthocyanins, the same powerful antioxidants found in red and purple fruits and vegetables, which help combat oxidative stress in the body.
The unique parboiling process helps drive nutrients from the bran into the starchy endosperm, making the rice a better source of B vitamins like thiamine and niacin, crucial for energy metabolism.
Ukde Sheet, or Ukde Tandul, is a type of red parboiled rice that is a staple food in Goa, India. It's known for its thick grains, reddish-brown color, and earthy flavor, which comes from the bran layer being partially left on.
Yes, Ukde Sheet is considered very healthy. It is a whole grain rich in fiber, B vitamins, and minerals. The parboiling process helps retain more nutrients compared to regular white rice, and its fiber content aids in digestion and blood sugar regulation.
One serving of cooked Ukde Sheet (approximately 1 cup or 225 grams) contains around 250-280 calories. The exact number can vary based on the specific brand of rice and serving size.
This usually happens if the rice was not soaked for long enough. Soaking for at least 30 minutes is essential. It could also be that it needs a few more minutes of cooking time. Ukde rice naturally has a firmer, chewier texture than white rice.
This recipe is specifically for Goan red parboiled rice. While you can cook other rice types, the cooking time, water ratio, texture, and flavor will be completely different. For an authentic Goan meal experience, using Ukde Tandul is recommended.
Allow the rice to cool completely, then store it in an airtight container in the refrigerator for up to 3 days. To reheat, you can microwave it with a splash of water or steam it on the stovetop.
This recipe goes great with these complete meals
A classic Goan-style stir-fry, known as 'fugath', featuring succulent prawns and crisp-tender cabbage. This quick and easy dish is tempered with mustard seeds and curry leaves, and finished with fresh coconut for a light, flavorful, and healthy weeknight meal.
A classic Goan delicacy featuring fresh clams cooked in a semi-dry, spiced coconut masala. This dish perfectly balances spicy, tangy, and sweet flavors, bringing the taste of the Goan coast to your table.
A comforting Goan-style curry where eggs are gently poached in a fragrant, tangy coconut gravy. This coastal classic is quick to make and pairs beautifully with steamed rice for a wholesome meal.
A classic Goan vegetarian curry featuring tender white peas simmered in a fragrant, roasted coconut and spice masala. This tangy and savory dish is a coastal favorite, perfect with Goan pav or steamed rice.
