Kerala Style Kanji Payar Recipe
Description
The Kanji Payar Recipe is a soothing and nutritious comfort food from Kerala, perfect for any time you seek something light and easy on the stomach. Made with a simple combination of red matta rice and green moong dal, this dish is both healthy and easily digestible, making it an ideal choice when you’re under the weather or experiencing a stomach upset. The rice gruel, known as kanji, is served hot alongside a vibrant green moong dal thoran and crispy papad. In addition to being a flavorful and satisfying meal, this dish boasts health benefits. Green moong dal, often regarded as a superfood, is packed with vitamins and aids in weight loss. This recipe requires no oil at all, keeping it light and healthy. The papad can either be deep-fried or roasted on a low flame for an added crunch.
Cuisine
Kerala Recipes
Course
Lunch
Diet
Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Red matta rice | 1 cup |
| Green Moong Dal (Whole) | 1 cup |
| Fresh coconut, grated | 1/2 cup |
| Garlic | 2 cloves |
| Cumin seeds (Jeera) | 1 teaspoon |
| Green Chilli | 1, finely chopped |
| Turmeric powder (Haldi) | 1 teaspoon |
| Curry leaves | 2 sprigs |
| Salt | To taste |
| Papad | 4 pieces |
Preparation Time
10 minutes
Cooking Time
45 minutes
Instructions
-
Prepare the Rice Gruel (Kanji):
Begin by washing the red matta rice thoroughly. Add the rice, salt, and 4 cups of water into a pressure cooker.
Pressure cook on high heat for 6-7 whistles. Once the whistling sound stops, reduce the heat and let the rice cook for an additional 15 minutes. -
Release Pressure:
After 15 minutes, turn off the heat. Allow the pressure to release naturally. Once the pressure is completely released, open the cooker.
Check the consistency of the rice kanji. If it’s too thick, add a bit more water and stir to adjust the texture to your liking. -
Prepare the Moong Dal Thoran:
While the rice is cooking, you can prepare the green moong dal thoran. In a separate pan, heat a small amount of water and cook the green moong dal until it’s tender but not mushy.
Once cooked, mix the dal with grated fresh coconut, finely chopped garlic, cumin seeds, chopped green chilli, turmeric powder, and curry leaves.
Stir the mixture well and cook for a few more minutes until the flavors are well combined. Season with salt to taste. -
Prepare the Papad:
You can either deep fry or roast the papad over a low flame to achieve a crispy texture. Once done, set aside. -
Assemble the Dish:
Once the kanji (rice gruel) is ready, serve it hot with the green moong dal thoran on the side. Enjoy with the crispy papad for added crunch and flavor.
Nutritional Information (Approximate, per serving)
| Nutrient | Amount per serving |
|---|---|
| Calories | 200 kcal |
| Protein | 7g |
| Carbohydrates | 40g |
| Dietary Fiber | 3g |
| Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 150mg |
| Potassium | 250mg |
| Calcium | 30mg |
| Iron | 1.5mg |
Tips for Success:
- Adjust the Consistency: Kanji can be made thicker or thinner based on your preference. Add more water for a more liquid consistency or cook for longer if you prefer it thicker.
- For Extra Flavor: You can sautรฉ the garlic, cumin seeds, and green chili in a little ghee or oil for a richer taste before mixing it with the cooked moong dal.
- Papad Variation: While you can deep fry the papad for a traditional crunch, roasting it on a low flame offers a healthier alternative without compromising the flavor.
This Kerala Style Kanji Payar is a wholesome, soothing meal thatโs not only perfect for times when youโre feeling under the weather but also for those moments when you crave something simple yet satisfying. Enjoy it as a part of a balanced vegetarian lunch!
