Ulundhu kanji is a Tamil porridge made from black urad dal, traditionally served to girls at puberty, new mothers and anyone regaining strength after illness. A bowl gives protein, fibre, iron and calcium in a soft, easily digested form.
What it is
The dal is roasted, ground fine and cooked in water until creamy, often with a little rice such as karuppu kavuni for colour. Make it sweet with jaggery and cardamom, or savoury with salt, garlic, coconut or buttermilk. The dal is traditionally used with the skin on, which adds fibre.
Per 100 g raw dal (approximate)
Protein: about 24 g
Dietary fibre: about 29 g
Iron: about 7.2 mg
Calcium: about 200 mg
A cooked bowl gives a portion of this, depending on how much powder you use.
Main benefits
Bones and back: calcium and magnesium support bone health. Its reputation for hip and back strength is traditional, passed down through generations.
Women's health: urad dal is a good plant source of iron. Pair it with a vitamin C food such as lemon to help absorption.
Digestion and energy: fibre supports regular bowel movements, and the mix of carbohydrates, protein and fibre releases energy gradually.
Fullness and weight: protein and fibre keep hunger away. The savoury version is lighter than one with generous jaggery.
Blood sugar: urad dal has a comparatively low glycaemic index, so it raises blood sugar more gradually than refined grains.
Who can have it
Most healthy people can, with portions adjusted to age. Children can start small, and older adults often like a thinner, well-cooked bowl. People with diabetes can choose the savoury version, and a doctor or dietitian should confirm portions, including during pregnancy. People with kidney disease, gout or high uric acid should consult a doctor first, since urad dal is protein-rich and can affect uric acid.
Sweet or savoury
Sweet suits teenagers, recovery after childbirth and evening drinks. Savoury suits daily breakfasts, weight management and diabetes-friendly meals.
Adding it to your week
Many homes roast and grind the dal at the weekend and store the powder. For busy mornings, the instant kanji mix range includes a ready karuppu ulundhu kanji. A small bowl a few times a week is a comfortable start. Choose staples from makers such as GD Farm Fresh, since freshness shapes the flavour of a recipe with so few ingredients.
Read the full article: Ulundhu Kanji Benefits: 10 Reasons to Add This Traditional Porridge to Your Diet
